Two Rounds:
– 250m Row
– 5 Lunges (each)
– 3 Inch Worms
– 3 Burpee Broad Jumps
– 1 Wall Walk
A. EMOM – 6:00
– 8 Ball Slams
B. EMOM – 6:00
– 3 Wall Walks
C. EMOM – 6:00
– 20 Air Squats
D. EMOM – 6:00
– 200m Row
1:00 rest between stations. If you complete the work within the minute you get a point.
– 200m Jog
– 25m Duck Walk
then
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Squat with PVC pipe. Jump squat on reps 5, 10, and 15
2:00 rest. 3:00 rest before last attempt.
For Time:
– 30 Burpee Pullups
– 20 Toes to Bar
– 10 Handstand Pushups
Scaling options:
– Burpee jump to target
– Hanging Leg Raise
– Kick into handstand, hold for 5 count.
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for Military/LEO) drop-in fee to WOD.
– 250m Row
– Burgener warmup with PVC pipe.
– Burgener warmup with barbell.
– 250m Row
Six Rounds w/ 2:00 Rest
– 3 Power Cleans (165#/95#)
– 3 Push Press (165#/95#)
– 400m Run
Two Rounds:
– 250m Row
– 5 Downward Dogs & Cobras
– 5 Plank Lunges
– 5 Plank Samsons
Five rounds of A1/A2 w/ 2:00 rest. And four rounds with B1/B2 w/ 2:00 rest.
EMOM – 6:00
– :20 Hollow Hold
– :20 Superman Hold
Do hollow hold and superman hold each minute.
Begin warmup with 400m run.
Finish warmup with shoulder mobility for overhead position.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Work – 12:00
– :30 Plank Hold on Rings
– 3 Wall Walks
– 9 Ball Slams (30#/20#)
Work – 12:00
– 3 Burpee Pullups
– 3 Box Jumps w/ Step Down (30″/24″)
– 15 Double Unders
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Max Effort 2k Row
21-15-9 Reps For Time:
– Deadlift (225#/155#)
– Ring Dips
Two Rounds:
– 50 Single Unders
– 25m Duck Walk
– 25m Burpee Broad Jump
Then:
– 10 Back Squat @ 30X1 w/ barbell.
– 5 Back Squat @ 30X1 w/ 50% 1RM
– 3 Back Squat @ 30X1 w/ 70% 1RM
3:00 Rest. Temp: 30X1 Your second sets of 3, 2, and 1 reps should be heavier than the first sets of 3, 2, and 1.
Seven Rounds For Time:
– 2 Muscle Ups
– 4 Burpee Box Jumps (30″/24″)
4 Chest to Bar Pullups substitute for 2 muscle ups.
Three Rounds for time of:
30 Cleans, 95#
30 Pull-ups
Run 800 meters