Conditioning CrossFit Open WOD 14.4 14 minute AMRAP: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Cleans (135#/93#) 20 Muscle-ups Midline/Skill Complete for following, not for time: A. 800m Run -OR- 150 Double Unders/3 minutes of Single Unders B. 100 Abmat Sit ups -OR- accumulate 3:00 of Planking
Friday February 17th, 2017 Read More »
Strength 5 Sets: A1. Deadlift 5 x 5 @ 60%-65%-70%-75%-75% Rest :45 A2. Banded Hamstring Curls 5 x 15 Rest :90 Conditioning Rx’d Reps of 40-30-20-10 for time: Alternating DB Snatches (50#/35#) Split Lunges (1 count) Scaled 5 rounds for time: 16 Alternating DB Snatches 16 Split/Reverse Lunges (1 count)
Wednesday February 15th, 2017 Read More »
Conditioning CrossFit Open Workout 12.3 18 minute AMRAP: 15 Box Jumps (24″/20″) 12 Push Press (115#/73#) 9 Toes-2-Bar Endurance Test A. 500m Row for time Rest 5 minutes B. 250m Row for time
Tuesday February 14th, 2017 Read More »
Strength A1. Back Squat 5 x 5 @ 75% or 8 RPE Rest :45 A2. Russian KB Swing x 20 Rest 2:00 Conditioning Reps of 15-12-9 for time: Thrusters (135#/93#) C2B Pull-ups Bar Facing Burpees
Monday February 13th, 2017 Read More »
Partner WOD With a partner, complete for time: 150 Double Unders Each Partner (working at the same time) 25 Synchronized Toes-2-Bar 50 Partner Burpees 100 Partner Wall Balls 50 Partner Burpees 25 Synchronized Toes-2-Bar 800m Run Together
Saturday February 11th, 2017 Read More »
Strength 5 Sets: 1 Power Clean + 2 High Hang Squat Cleans (build to a heavy complex) Rest :30 5 Tall Box Jumps (step down, reset each rep) Rest 2:30 Conditioning CrossFit Open 15.4 8 minutes – As many reps as possible: 3 handstand push-ups 3 cleans (185#/123#) 6 handstand push-ups 3 cleans 9 handstand
Friday February 10th, 2017 Read More »
Strength 16 minute EMOM (4 sets of each): Minute 1 – Romanian Deadlift x 8 @ 50-55% 1RM Deadlift Minute 2 – Hollow Rock x :30 Minute 3 – Alternating Overhead Reverse Lunges w/ DB or Kb x 8/8 Minute 4 – Side plank x :30-:45 (alternate sides each round) Conditioning 3 rounds for time: 20
Wednesday February 8th, 2017 Read More »
Congratulations to Ryan Davison, the Athlete of the Month for February! Ryan, a staple of the 5:00am class, has been nothing but a committed member since joining us at C3, and the results are obviously there. Ryan has worked diligently to not only improve his strength and conditioning in the gym, but to also get his
February 2017 Athlete of the Month – Ryan Davison Read More »
Strength A. 10 minutes to work up to today’s heavy Push Press B. 5 minute EMOM: 5 Push Presses @ 75% of A Conditioning Advanced: 30 Pull-ups 800m Run 20 Chest-2-Bar Pull-ups 800m Run 10 Bar Muscle-ups Intermediate/Scaled: 20 Pull-ups 800m Run 20 Pull-ups 800m Run 20 Pull-ups
Tuesday February 7th, 2017 Read More »
Olympic 12 minutes to build to heavy Clean and Jerk (5-6 sets) Strength Front Squat 5 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 3 x 2 @ 85% Conditioning 7 minute AMRAP: 7 Thursters (95#/63#) 7 Bar Hopping Burpees
Monday February 6th, 2017 Read More »
