WOD/Events

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E2MOM 12
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (ME)

Conditioning:

For Time:

18 – 15 – 12 – 9 – 6 – 3

Chest to Bar Pull-Ups (Fx: Pull-Ups)
Strict Handstand Push-Ups (Fx: Kipping Handstand Push Ups)

Time Cap 12:00

Conditioning:

AMRAP 37
1000 Run
10 Back Rack Lunges (135/95) (Fx: 95/65)
1000 Row
10 Front Rack Lunges (135/95) (Fx: 95/65)

Strength:

E2MOM 18
2 Front Squats (↑)

Conditioning:

75 Toes To Bar (Fx: 50)

EMOM including 0:00
12 Kettlebell Swings (Rx: 24/16)(Fx: 16/12)

Time Cap 10:00

Strength:

EMOM 8
1 Power Clean + 1 Push Jerk + 1 Hang Power Clean + 1 Push Jerk (↑)

Must be touch-and-go.

Conditioning:

E2MOM 24

1: Assault Bike Cals (Rx: 30/25) (Fx: 25/20)
2: Rest
3: Ski Erg Cals (Rx: 30/25) (Fx: 25/20)
4: Rest

Core Blast – 6:45pm!!!! 

Free Beginner CrossFit – 7:45pm REGISTER

Strength:

E3MOM 15
6 Each Arm Tempo Dumbbell Bench Press (30×3)
1:00 High Plank

Conditioning:

5 Rounds

12 Box Jumps (30/24) (Fx: 24/20)
6 Power Snatches (155/105) (Fx: 115/80)
Rest 1:00

Strength:

“12.4”

AMRAP 12

150 Wall Balls (Rx: 20/14)
90 Double Unders
30 Ring Muscle Ups

Conditioning:

4 Rounds for Quality
100m Each Arm Kettlebell Overhead Carry
:15 – :20 L – Sit Hold
10 – 20 V – Ups

*Schedule Update* Open Gym is cancelled for today. 

Yoga with Kristen!!! – 10:00AM

Strength:

EMOM 9
1: 10 Strict Ring Dips 
2: 15 Weighted Sit Ups (Rx+: GHD Sit Ups) 
3: 50ft Handstand Walk (Fx: 3 Wall Walks)

Conditioning:

3 Rounds
400m Run
20 Push Ups
200m Run
20 Dumbbell Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
100m Run
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
Rest 1:00

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E3MOM 18
3 Squat Cleans (ME)

Conditioning:

AMRAP 8
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)