Strength:
“CrossFit Semifinals Barbell Complex”
E3MOM 15
3 Cleans
2 Front Squats
1 Shoulder to Overhead
Build to Max Effort.
Conditioning:
3 Rounds
200m Run
8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)
24 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Mobility @ 5:45PM
Outdoor Core Blast Tonight@ 6:45PM!
Strength:
3 Rounds
20 Dumbbell Floor Press
5 Plyo Push Ups (3″) (Fx: Hand Release Push Ups)
20 Supinated Grip Bent Over Rows
5 Feet Elevated Ring Rows
Conditioning:
2 Rounds (Rx+: 3 Rounds)
40 Air Squats
20 Pull Ups (Fx: 10)
20 Burpees
Time Cap 10:00
Happy 4th of July! WODs at 9 & 10am, be sure to reserve in Zen Planner!
“Partner Endurance DT”
AMRAP 35
500m Run Together (Fx: 400)
1 Round of “DT” Each (Alternate which partner goes first on the barbell each round)
1 Round of DT:
12 Deadlifts (155/105) (Fx: 135/95)
9 Hang Power Cleans (155/105) (Fx: 135/95)
6 Push Jerks (155/105) (Fx: 135/95)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Skills Class today @ 1:30PM (Rope Climbs & Handstand Push Ups)
No more open gym 3:30 – 5:30PM and 4:30PM WOD.
Strength:
E2MOM 18
Power Clean
1 – 3: 3@70 – 75%
4 – 6: 2@75 – 80%
7 – 9: Build to Heavy Single
Conditioning:
3 Rounds
7 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
7 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
400m Run
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E3MOM 15
10 Back Squats
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%
Conditioning:
3 Rounds
Work 1:00/Transition :15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
4: AMRAP Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
5: Rest
Conditioning:
“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Rest 1:00
Compare to 2/16/2019, 4/21/2018
Strength:
E2MOM 12
1 – 5: 3 Strict Toes to Bar + 10 Kipping Toe to Bar
Fx: 10 Kipping Toes to Bar
Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar
6: AMRAP Kipping Toes to Bar
Strength:
E2MOM 14
Push Press + Push Jerk + Split Jerk (ME)
Conditioning:
5 Rounds
250/200m Row (Fx: 200/150m)
4 Rope Climb (Fx: 3)
Strength:
E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%
Conditioning:
AMRAP 11
8 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
16 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95)