26
Jan
Thursday, January 27, 2022
Strength:
Weightlifting Total
Build to 1RM:
Snatch
Clean and Jerk
Or…
E3MOM 18
3 Squat Snatches (↑)
Rest 2:00
E3MOM 18
3 Squat Clean and Split Jerks (↑)
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
25
Jan
Wednesday, January 26, 2022
Get your pre-order in for our NEW SHIRTS!!
Strength:
10:00 to Build to 1 Heavy Rep Each Arm:
Turkish Get Up
Conditioning:
With a Partner
For Time:
40 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 60)
But…
E3MOM including 0:00
22/17 Calorie Row (Fx: 17/12)
10 Burpees Over the Rower
On each round, switch which partner rows and which partner does the burpees over the rower. The muscle ups can be divided up between that partner any way they see fit.
Time Cap 21:00
24
Jan
Tuesday, January 25, 2022
No Core Blast tonight! We will resume next week, 2/1.
Thursday 1/27 is the last day to sign up for Rock Climbing. Dont miss out!
Strength:
E2MOM 20
1: 5 Romanian Deadlifts (↑)
2: 10 GHD Sit Ups (Fx: V- Ups)
Conditioning:
AMRAP 8
2 – 4 – 6 – 8 – 10…
Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
35 Double Unders After Each Round (Fx: 20)
23
Jan
Monday, January 24, 2022
| Weekly Overview | Events/Classes | |
| Monday | Core & Overhead stability | Mobility @ 6PM (Wrists, Arms and Shoulders) Free Beginner CrossFit Class @ 6:30PM REGISTER |
| Tuesday | Romanian Deadlift | No Core Blast This Week |
| Wednesday | Turkish Get Up | |
| Thursday | “Weightlifting Total” | |
| Friday | EMOM Metcon | |
| Saturday | Tempo Front Squats | |
| Sunday | Toes To Bar | Yoga @ 10AM Skills Class @ 1:30PM (Bar Muscle ups) |
Strength:
EMOM 12
1: :45 High Plank (Weighted if Possible)
2: 10 Alternating Kettlebell Sots Presses
3: Rest
Conditioning:
EMOM 20
1: 20/15 Calorie Bike (Fx: 15/10)
2: 20 Hand Release Push Ups (Fx: 10)
3: 20 Jumping Air Squats
4: 1 Thruster (ME)
5: Rest
22
Jan
Sunday, January 23, 2022
Reminder, new class times!
– skills class 1:30pm (Kipping and Butterfly Pull Ups), WOD 4:30pm, Open Gym 12:15-5:30pm
Strength:
E2MOM 10
1 – 3: 2 Split Jerks @80 – 85%
4 – 5: 1 Split Jerk @85 – 90%
Conditioning:
AMRAP 5
10/7 Calorie Ski (Fx: 7/5)
5 Burpees
Rest 1:00
AMRAP 5
10 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 185/125)
5 Burpees
Rest 1:00
AMRAP 5
50 Double Unders (Fx: 35)
5 Burpees
Rest 1:00
21
Jan
Saturday, January 22, 2022
Strength:
“CrossFit Total”
Build to 1RM:
Strict Press
Back Squat
Deadlift
20
Jan
Friday, January 21, 2022
Strength:
10:00 Max Distance Handstand Walk
Or…
10:00 Handstand Development
Conditioning :
10 Rounds
200m Run
10 Toes to Bar (Fx: 7)
1 Rope Climbs
19
Jan
Thursday, January 20, 2022
Strength:
E2MOM 12
2 Clean Deadlifts + High Hang Power Clean + Power Clean (↑)
Conditioning:
E2MOM 16
1: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
2: Rest
3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)
4: Rest