WOD/Events

7
Jun

Wednesday, June 8, 2022


Conditioning:

E2MOM 40
1: 400m Run (Fx: 300m)
2: 26/20 Calorie Ski (Fx: 20/15)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
3: 400m Run (Fx: 300m)
4: 26/20 Calorie Bike (Fx: 20/15)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Rest

6
Jun

Tuesday, June 7, 2022

Open Gym: 10:30AM- 12PM Canceled

Outdoor Core Blast [email protected] 6:45PM!


Strength:

E3MOM 15
10 Back Squats
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%

Conditioning:

3 Rounds
22 Sit Ups
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
22 Sit Ups
11 Handstand Push Ups (Fx: 8) (Rx+: 3″ Deficit)

5
Jun

Monday, June 6, 2022

Open Gym: 10:30AM- 12PM Canceled

5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport


Weekly OverviewEvents/Classes
MondaySnatchesOpen Gym: 10:30AM- 12PM Canceled
TuesdayBack Squats Open Gym: 10:30AM- 12PM Canceled
Outdoor Core Blast Tonight @6:45PM!
Wednesday Long Metcon Free Beginner CrossFit Class @ 6:30PM REGISTER
ThursdayDeadlifts Open Gym: 8:30AM- 12PM Canceled
Mobility @ 5:45PM
FridayPush Press
SaturdaySquat Clean Free Beginner CrossFit Class @ 12PM REGISTER
Sunday
Accessory
Yoga @ 10AM
Skills Class @ 1:30PM (Canceled)

Strength:

E2MOM 18
Power Snatch
1 – 3: [email protected] – 70%
4 – 6: [email protected] – 75%
7 – 9: Build to Heavy Single

Conditioning:

AMRAP 8
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
24 Thrusters (75/55) (Fx: 45/35) (Rx+: 95/65)

4
Jun

Sunday, June 5, 2022

No Skills class @ 1:30PM

No open gym 1:15- 4:30PM



Strength:

E3MOM 15
1 – 4: 10 Strict Presses @55 – 60%
5: AMRAP @55 – 60%

Conditioning:

3 Rounds
200m Run
250/200m Row (Fx: 200/150)
30 Box Jumps (24/20) (Rx+: 27/22)

3
Jun

Saturday, June 4, 2022

Free Beginner CrossFit Class @ 12PM REGISTER

Strength:

E2MOM 16
1 Front Squat (ME)

Conditioning:

AMRAP 7
7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

2
Jun

Friday, June 3, 2022

Strength:

E2MOM 10
Rx+: 3 Tempo Strict Handstand Push Ups (50×7)
Rx: 3 Tempo Strict Handstand Push Ups (30×5)
Fx: 3 Tempo Kipping Handstand Push Ups (30×5)

Conditioning:

40 – 30 – 20 – 10
Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
80 – 60 – 40 – 20 (Fx: 60 – 40 – 20 – 10)
Double Unders

Time Cap 12:00

1
Jun

Thursday, June 2, 2022

Mobility @ 5:45PM (ROMWOD details to follow)

Strength:

E2MOM 12
Power Snatch + High Hang Squat Snatch (↑)

Conditioning:

E2MOM 8
1: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)
2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)
3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)
4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

 


31
May

Wednesday, June 1, 2022


Strength:

E3MOM 15
5 Tempo Romanian Deadlifts (32×3)

Conditioning:

4 Rounds
32 Jump Switch Lunges
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
18 Toes to Bar (Fx: 12)