WOD/Events

Conditioning:

E6MOM 30
800m Run (Fx: 600m)
AMRAP
8 Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)
8 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Pick up where you left off on each AMRAP.

Strength:

E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 65 – 70%
3: 65 – 70%
4: 70 – 75%
5: 70 – 75%

Conditioning:

5 Rounds
50 Double Unders (Fx: 35)
7 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)

Rope climbs in todays WOD

Mobility @ 5:45PM

Outdoor Core Blast Tonight@ 6:45PM!

Free Beginner CrossFit Class @ 7:45PM REGISTER

Strength:

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 65 – 70%
4: 70 – 75%
5: 70 – 75%

Conditioning:

EMOM 10
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2: 20 Toes to Bar (Fx: 15)
3 – 4: AMRAP Burpee Box Jump Overs (24/20)
5: Rest

Skills Class today @ 1:30PM (Double Unders & Toes To Bar)

No more open gym 3:30 – 5:30PM and 4:30PM WOD.

Strength:

E2MOM 16
1 Squat Snatch
1 – 2: 70 – 75%
3 – 4: 75 – 80%
5 – 8: Build to Heavy Single

If you miss a lift, reduce weight by 5%.

Conditioning:

AMRAP 10
15/10 Calorie Row (Fx: 12/7)
10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Hand Release Push Ups

Free Beginner CrossFit Class @ 12PM REGISTER

Scaled Competition at CFR7 between 3-8PM come out and watch your fellow athletes throw down!

Strength:

E3MOM 15
8 Deadlifts
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%

Conditioning:

5 Rounds
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Chest to Bar Pull Ups (Fx: Pull Ups)

Then…

1000m Run (Fx: 800m)

Conditioning:

E3MOM 36
1: 600/525m Ski (Fx: 500/450m) (Rx+: 650/575m)
2 – 3: AMRAP
20 Wall Balls (Fx: 15) (Rx+: 11’/10′)
10 Burpees Over the Dumbbell
5 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest