Conditioning :
E2MOM 10
Strict Press
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%
Strength:
E3MOM 18
1: 500m Run (Fx: 400) (Rx+: 600m)
2: AMRAP Calorie Row
Conditioning:
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups
Strength:
5 Rounds
10 Hollow Rocks
5 V – Ups
1 Candlestick Each Side
10 Each Side Kettlebell Side Bends
5 Each Side Cossack Squat (Weighted if possible)
1 Each Arm Turkish Get Up
SKILLS CLASS TONIGHT AT 6:40PM (Bar Muscle Ups)
Strength:
E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%
Conditioning:
AMRAP 11
22 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
22 Sit Ups
11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
Core Blast 6:45pm!
Strength:
E2MOM 12
Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑)
Conditioning:
24 – 12 – 6
Burpees Over the Bar
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
96 Double Unders After Each Round (Fx: 64)
| Weekly Overview | Events/Classes | |
| Monday | Deadlift | Free Beginner CrossFit Class – 6:30PM REGISTER |
| Tuesday | Hang Power Snatch | Core Blast 6:45PM!!! |
| Wednesday | Back Squat | Skills Class: 6:40PM – Bar Muscle Ups |
| Thursday | “Fran” | |
| Friday | Strict Press | |
| Saturday | Squat clean complex | Free Beginner CrossFit Class – 12:00PM REGISTER |
| Sunday | Pull Up and Push Up work | Yoga – 10:00AM |
Strength:
E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%
Conditioning:
4 Rounds
400m Run
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Conditioning:
10 Rounds
400/350m Row (Fx: 350/300)
10 Reverse Lunge Wall Balls (20/14)
10 Handstand Push Ups (Fx: 5)
10 Burpees
Time Cap 45:00
Strength:
Rx+:
E2MOM 12
Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up
Rx:
E2MOM 12
Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up
Fx:
E2MOM 12
2 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups
Conditioning:
40 – 32 – 24 – 16 – 8
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
20 – 16 – 12 – 8 – 4
Kettlebell Push Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)
Split reps evenly between arms on push jerks.
Tonight! at 6:30PM Whiskey, Wine and WOD- Click here for details!
Conditioning :
E2MOM 8
Muscle Clean + Hang Power Clean (↑)
Directly Into
E2MOM 8
2 Power Cleans (↑)
Strength:
AMRAP 8
16 Jump Switch Lunges
64 Double Unders (Fx: 32)