WOD/Events

Strength:

Every 1:30 for 4 Rounds

1: 10 Dumbbell Pull Overs
2: 5 – 10 Strict Pull Ups

Conditioning:

3 Rounds

30/25 Calorie Row (Fx: 20/15)
15 Each Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20)
Rest 1:00

Yoga with Kristen!!! – 10:00AM

Conditioning:

E3MOM 36
1: 40/30 Assault Bike Calories (Fx: 30/20)
2: 50 Sit ups (Fx: 40 Sit Ups)
3: 15 Burpees Over the Bar
AMRAP Power Snatches (165/115) (Fx: 115/80) (Rx+: 185/125)

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E3MOM 18
2 Power Cleans (ME)

Conditioning:

21 – 15 – 9
Push Jerks (135/95) (Fx: 95/65)
12 – 9 – 6
Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength:

E3MOM 15
Back Squats
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%

Conditioning:

3 Rounds
30 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength:

EMOM 12
1: 5 – 10 Strict Toes to Bar
2: 10 – 15 Strict Ring Dips (Fx: Ring Push Ups)
3: 100m Jog
4: Rest

Conditioning:

EMOM 20

1: 200m Run
2: Rest
3: 20/15 Calorie Ski Erg (Fx:15/10)
4: Rest
5: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)

Strength:

E3MOM 18
2 Squat Snatches (ME)

Conditioning:

AMRAP 11
11 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 135/95)
66 Double Unders

Core Blast – 6:45pm!!!! 

Free Beginner CrossFit – 7:45pm REGISTER

Strength:

Every 1:30 for 6 Rounds
3 Push Press (ME)

Conditioning:

5 Rounds
10 Pull-Ups
5 Each Side Kettlebell Cleans (32/24) (Fx: 24/16)
5 Each Side Kettlebell Front Rack Reverse Lunges (32/24) (Fx: 24/16)

Strength:

E3MOM 15
Deadlifts
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%

Conditioning:

4 Rounds
Work 3:00/Rest 1:00
500/450m Row
AMRAP Burpees Over The Rower