Strength 16 minute EMOM: Even: 5 Deadlifts @ 65% 1RM Odd: 5 Strict Handstand Push-ups *Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses Conditioning For time: 15 Toes-2-Bar 9 Squat Snatches (135#/93#) 15 Toes-2-Bar 7 Squat Snatches 15 Toes-2-Bar 5 Squats Snatches
Partner WOD With a partner, complete the following for time: 100 Calorie Row 150 Double Unders 200 Wall Balls (20#/14#) 150 Double Unders 100 Calorie Row *Only one athlete is working at a time. *Athletes must switch from working to resting and vice versa EVERY MINUTE.
Strength/Oly Use 6 sets to build to the heaviest possible complex of: 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Conditioning 12 minute AMRAP 9 Box Jumps (30″/24″) 7 C2B Pull-ups 5 Power Cleans (185#/123#)
Strength Back Squat Set 1: 5 reps @ 60% 1RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90-95% Set 5: 1 rep @ 100% Set 6: Establish new 1RM Conditioning 5 x 1:00 – for max reps: 12 Thrusters (95#/63#) Max Lateral Bar Hopping Burpees …
Partner WOD Partner “Jack” 30 minute AMRAP – Alternating full rounds with your partner: 10 Push Press (115#/83#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)
Strength Front Squat 5 x 6 @ 70% of last weeks 2RM Conditioning CrossFit Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Muscle-ups
Congratulations to Alex Gee, our December 2017 Athlete of the Month. Alex has been a staple in our morning classes for years now and sets the bar high for those who work out later in the day. He consistently shows up four days per week and is always willing to works on his weaknesses (which are …
Strength A1. Bench Press 5 x 4 Build to 9RPE A2. Single Leg RDL 5 x 8/8 Conditioning 3 rounds for time: 15 Handstand Push-ups 15 DB Hang Squat Cleans (2 x 50#/35#) 50 Double Unders
Olympic A. 12 minutes to build to today’s heaviest snatch (5-6 sets) B. 5 x 2 @ 75% of A. (full reset at bottom) Conditioning 10 minute AMRAP: 20 Alternating DB Power Snatches (50#/35#) 20 Box Jumps (24″/20″)
Strength Back Squat A. Warm-up 8 reps @ 40% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 rep @ 90% B. Working 8 x 1 @ 95% – Every minute on the minute Conditioning “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-ups 10 Hang Cleans (135#/93#) Compare …
