WOD/Events

Strength:

E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

For Time:

20 Toes to Bar (Fx: 15)
20 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
30 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
40 Wall Balls (20/14)

Every time you break on the wall balls or T2B, perform 3 burpees.

Rx+: Wall Balls to 11’/10′ target

Strength:

16:00 to Establish:
1RM Push Press

Conditioning:

24 – 18 – 12
Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)

Each set of dumbbell snatches must be completed with half the reps on one arm before switching to the other arm for the second half.

*No skill and mobilty class this Saturday due to the Route 7 competition. We will resume this class the following saturday!!

Strength:

Gymnastic Strength:

Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up

Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring Pull Up

Fx: 5 – 10 Strict Pull Ups (Some C2B if possible) + 5 – 10 Strict Ring Dips (Assisted if needed)

Scaled: 5 – 10 False Grip Ring Rows + 5 – 10 Hand Release Push Ups

Conditioning:

5 Rounds
400m Run OR 500m row 
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
Rest 1:00

Core Blast – 6:45pm!!!! 

Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

AMRAP 11
11 Hand Release Push Ups
11 Burpees
22 Box Jump Overs (24/20)

Strength:

18:00 to Establish:
1RM Power Snatch

Conditioning:

5 Rounds
15 Deadlifts (135/95) (Fx: 95/65) (Rx+: 155/105)
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

Yoga with Kristen!!! – 10:00AM

Strength:

EMOM 10
1 Strict Press @80-85%

Conditioning:

AMRAP 10
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
25 Sit Ups
50ft Handstand Walk (Fx: 100ft Bear Crawl)

Finisher:

6 Rounds
20 Scap Push Ups + :30 High Plank

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E2MOM 18
1 – 3: 3 High Hang Power Cleans (↑)
4 – 6: 3 Hang Power Cleans (↑)
7 – 9: 3 Power Cleans (↑)

Conditioning:

EMOM 12
1: 10/7 Calorie Bike (Fx: 7/5)
AMRAP Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 50 Double Unders (Fx: 35 DUs)
AMRAP Toes to Bar
4: Rest

Strength:

14:00 to Build Up To Heavy:
1 Turkish Get Up Each Arm

Conditioning:

“2020 CrossFit Games Event 9ish”

5 – 7 – 9 – 11
Burpees Over the Barbell
Thrusters

Start each round with: 200m Run

Barbell weights increase each round:
Rx+: (135/95, 145/105, 155/110, 165/115)
Rx: (95/65, 115/80, 125/90, 135/95)
Fx: (75/55, 85/60, 95/65, 105/75)