Strength 10 minute EMOM: 3 Power Cleans Pick a challenging weight (something between 70-80% max), and stick to it for all 10 sets. These should be three singles. Conditioning For time: 100 Double Unders 50 Abmat Sit-ups 25 Kb Swings (60#/44#) 80 Double Unders 40 Abmat Sit-ups 20 Kb Swings 60 Double Unders 30 Abmat …
Strength Push Press x 3-3-3-3-3 Build to heaviest set of three for the day Conditioning 4 x 4:00 AMRAP: 30/25 Calorie Row 15 Deadlifts (245#/163#) Max Rep Wall Balls w/ remaining time (30#/20#) Rest 2 minutes between each round. Score = total Wall Balls completed.
Congratulations to Andrea Winner, the C3 Athlete of the Month for January! Andrea started her CrossFit journey in February of ’17. Since joining Andrea has done nothing but work hard and get better. She is at the gym six days a week, religiously. She is a staple at the Noon class, however more often than …
January 2018 Athlete of the Month – Andrea Winner Read More »
Strength Back Squat 5-5-5-5-5 Build to heavy set of five Conditioning Complete for time: 21 Front Squats (135#/93#) 9 C2B Pull-ups 15 Front Squats 15 C2B Pull-ups 9 Front Squats 21 C2B Pull-ups
Partner WOD 25 minute AMRAP: 40 Handstand Push-ups 60 Toes-2-Bar 80yd Weighted Walking Lunge (2 x 50#/35# DBs – suitcase carry) One athlete works while the other rests. Split up the repetitions however you see fit. Scaling: Handstand Push-ups → Dumbbell Strict Press Toes-2-Bar → Toes-2-Rings → Straight Leg Sit-ups
Strength/Oly 8 x 2 Power Snatch Build to heavy double, or stay at same weight across all sets. Conditioning Complete for time: 30 Power Snatches (95#/63#) 30 Box Jumps (24”/20”) 30 Overhead Squats (95#/63#) 30 Box Jumps 30 Squat Snatches (95#/63#)
Strength 3 sets: 8-10 Back Squats @ 21X1 Tempo (Stay between 40-50% of 1RM) Rest :60 20 Russian Kb Swings Rest:60 :45 Side Plank each side Rest :60 Conditioning 3 rounds – each for time: 500m Row 50 Double Unders 20 Lateral Bar Hopping Burpees *Rest 2:00 between each round
Strength Push Press x 5-5-5-5-5 Conditoning “Grindy” Complete for time: 10 Clean & Jerks (135#/93#) 5 rounds of “Cindy” 10 Clean & Jerks 5 rounds of “Cindy” 10 Clean & Jerks *1 round of Cindy= 5 Pull-ups 10 Push-ups 15 Air Squats
Here’s to the final WOD in 2017, and to the New Year filled with fitness and fun! Partner/Team WOD In teams of two or three, complete the following for time: Start with.. 2017m Row* Then 18 rounds** of.. 12 Wall Balls (30#/20#) 30 Double Unders (scale to 60 singles) Finish with.. 2018m Row* Notes: *Meters …
Strength 15 minutes to build to a 2RM Overhead Squat *If you cannot perform an overhead squat with proper mechanics – substitute the following: 5 x 3 Seated Behind the Neck Press + Squat from box Conditioning “17.1 V2.0” 12 minute AMRAP: 20 Alternating DB Snatches (50#/35#) 10 Burpee Box Jump Overs (24″/20″)
