Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!
Thrusters
5 x 3 (ME)
*going from the racks
AMRAP 15:
6 Shoulder to Overhead 155/105 Fx: 115/80
12 Pull-ups
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge
Low Hang Squat Snatch (above the knee)
5 x 3 (A: Heavier than High hang snatches)
5 x 2
2 Pausing Snatch Deadlift 85-95% of Strength
:03 at the top in mid hang position (shoulders slightly in front of the bar)
4 rounds of :45 work :15 rest (16:00)
Station 1: Banded Good Mornings
Station 2: Ball Slams
Stations 3: Perfect Burpees
Station 4: Plank Hold
(Perfect Burpee=Air Squat-Kick back to Push Up-Feet to outside hands-stand)
*rotating stations
4 rounds:
400 m Run
10 Power Cleans 185/125, Fx:135/95
A big congratulations to members Jeff and Meg for coming in 13th overall out of 65 Rx teams at Flex on the Beach! They also got 3rd fastest time on the beach relay (4 rounds of a 4x100m relay) out of the 200 Rx and scaled teams!
Push Press:
5 x 3 (ME)
AMRAP 10:
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar
Finisher: Superset
3 x 20 Hollow Rocks
3 x 10 Supermans
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
Having pain/tightness?!? Dr. Kyle from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Partner WOD:
Partner WOD:
2000 m Row Buy in:
Then 3 Rounds:
20 Snatches 135/95, Fx: 95/65
20 OH Lunges 135/95, Fx: 95/65
20 Burpees over Rower
2000 m Row Cash out
*one athlete working at a time
RX+ Squat Snatches
Strength/Skill Schedule:
Monday: Low Hang Cleans
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: Circuit training
Friday: Low Hang Snatch
Saturday: Thruster
Sunday: Bench/Row Supersets
Low Hang Squat Clean (above the knee)
5 x 3 (A: Heavier than high hang cleans)
3 Rounds:
1:00 Max Double Unders
Rest :30
1:00 Max WBS 20/14
Rest :30
1:00 Max KB Swings 32/24 Fx: 24/16
No score. Go for BIG sets and try to work the entire minute!
Come join us today at 12:30 for Skills Class with Coach Kathleen! The focus for today’s class will be kipping pull-ups and kipping ring dips.
4 Supersets:
12 Pull Ups (strict if possible)
12 Turkish Get ups (Perfect technique/6 each side)
Rest as needed: Not for time, for quality
7 Rounds:
7 Box Jumps 24/20
7 Deadlifts 225/185, Fx:185/125
7 Toes to Bar
Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!
10 min AMRAP:
Max HSPU (feel free to go to a negative or strict)
HSPU technique
5 Rounds:
5 Lateral Bar Burpees
15 Wall Ball Shots 20/14
5 Power Snatches 135/95, Fx: 115/80
*RX+ 155/105