Find your fittest self
Skill
Max Unbroken Wallballs ( no resting between reps). If you hit 150 reps congrats you are probably ready for the opens.
WOD
100M Uneven farmer carry.
50 Air Squats
100M Run
50 Pushups
100M Run backwards
30 Kettlebell Swings
100M Run Backwards
30 Tire Jumps
100M Run
20 Uneven Weighted Lunges
100M Uneven Farmer Carry
Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual.
Skill
Tabata Hollow Rock
Tabata Super Man
WOD
800M Run
25 Box Jumps
50 Sit-ups
20 Box Jumps
40 Sit-ups
15 Box Jumps
30 Sit-ups
10 Box Jumps
20 Situps
800M Run
Happy Friday everyone!
You may notice some changes happening in the gym over the next couple of days. We are really excited to be making some big improvements around the gym so that we can bring you guys the best gym possible!
On Saturday the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual. Sunday classes will be held out in the back of the gym. It looks like the weather will be beautiful so plan to have some fun in the sun with Alex on Sunday at 11 or 12!
Strength
5 x through the following barbell complex for max effort. Each exercise is performed one after the other without resting the bar on the ground.
Power clean
Front Squat
Push Press
Back Squat
Push Press
WOD
3 Rounds for time
10 Power Cleans 135/95lbs
15 Bar Facing Burpees
20 2-Count Mountain Climbers
Strength
8×3 Weighted Pull-Ups
WOD
3 Rounds for time of
9 Squat Snatch 135/95lbs
400M Run
Strength
Push Press 5×3
WOD
3 Rounds of
Dumbell Thrusters 45/30lbs
Sit-Ups
Medicine Ball Cleans 20/14lbs
Knees To Elbows
Row For Calories
1 minute on each station, rest 1 Minute between rounds.
Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!
Strength
1RM Sumo Deadlift
WOD
AMRAP in 5 Minutes
10 Lunges
20 Snatch 45/35lbs (below knees)
10 Box Jump 24/20
1 Minute Rest
AMRAP in 3 Minutes
5 Burpees
5 Pull-ups
1 Minute Rest
AMRAP in 1 Minute
Double Unders
Strength
1RM Power Clean
WOD
AMRAP in 8 Minutes
5 Front squats 155/105lbs
10 Push-ups
15 Kettlebell swings 24/16kg
Skill/Strength
Muscle Up
Floor, Box or Band assisted. Work the transition. Refine your Kip.
If you’re not quite there yet work on strength
3×5 pullups and dips. with as little assistance as possible.
WOD
For time
21-15-9
Wall Ball 20/14lbs
Toes-To-Bar
Kettlebell Snatch 24/16kg
Strength
1RM Hang Squat Snatch
WOD
For time:
1000M Row
30 Burpees
30 Weighted Step Ups
800M Run
Skill
Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
Then,
1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.
WOD
For time
10-1 Deadlift 225/155lbs
1-10 Pull-Ups