WOD Lifting Deadlift 1 x 2 @ 95% 1RM Deadlift 2 x 5 @ 75% 1RM Rest 2 minutes between sets of 75% Accessory # 1 Power Shrug 2 x 5 @ 70% Deadlift 1rm Stiff Leg DL 2 x 5 (AHAP) Bent Over Row 2 x 5 (AHAP) Underhand Lat Pulldown 2 x 5… Read more »
WOD For Time: 160 Wall Balls 800m Run 140 DB Snatch 50/35 800m Run 120 Ring Push Ups The clock will be running a 3-minute interval timer. Every 3 minutes, both partners will be required to “pay the man” depending on which movement they are working on. Wall Ball = 5 Burpees each DB Snatch… Read more »
WOD Lifting Hang Snatch Pull + Hang Snatch 2 x 2 Hang Snatch Pull + Hang Snatch 3 x 1 *heaviest weight per set Conditioning 4 Rounds For Time: Bear Hug Carry 100/70 100 ft Overhead Carry 100/70 100 ft 50 Double unders 25 Chest-to-bar Pull-up *with Sandbag (sub sandbag for double kettlebell front rack… Read more »
WOD Conditioning AMRAP 5 7 Double Kettlebell Thrusters 70/53 2 Rope Climbs Rest 2 minutes AMRAP 5 7 Double Kettlebell Thrusters 2 Rope Climbs Goal: 3 rounds each AMRAP Accessory GHD Sit-Up 4 x 30 *Sub med ball ab mat sit-up
WOD Lifting Pause Front Squat 3 x 3 *3 second pause at bottom. Heaviest weight for each set. Conditioning Every 2 minutes for 10 minutes: 12 Front Squats 155/105 17 Toes to bar
WOD For Time 150 Kettlebell Swings 53/35 75 Handstand Push-Ups 25 Muscle-Ups Goal: Sub 14 Min Accessory Banded Plank Hold 3 x 40 sec Hip extensions 3 x 15
WOD Lifting Deadlift 1 x 2 @ 90% Deadlift 3 x 3 @ 75% rest 2 min in-between Accessory Power Shrug 2 x 5 @ 70% of original max Stiff Legged Deadlift 2 x 5 (heaviest weight per set) Bent Over Row 2 x 5 (heaviest weight per set) Underhand Lat Pull Down 2 x… Read more »
WOD 5 Rounds for time: 30 Air Squat 20/15 Assault Bike Calories 10 Shoulder to Overhead 165/115 *Teams of 2, each partner performs 5 rounds total. Goal is sub 2:30 per round. Compare to June 16th 2018.
WOD Lifting Snatch Balance 3-3-3-2-2-1 Heaviest weight for each set AMRAP 4 9 Overhead Squat 135/95 10 Toes to Bar rest 2 min AMRAP 4 6 Hang Squat Snatch 135/95 10 Toes to Bar Rest 2 mins AMRAP 4 3 Squat Snatches 135/95 10 Toes to Bar *Goal: 3 + rounds for each AMRAP
WOD Conditioning Alt EMOM 16 Min: Kettlebell Swings Every 1 min for 16 mins alternate between: 20 Kettlebell Swings 70/53 Rest Grunt Work 5 Rounds For Time: Prowler Push 50 m (pick weight) Sandbag Run 200 m (pick weight) *pick heavy loads and get it done!
We are back at it again tomorrow!! Just a reminder that we are going to be introducing a few new COVID precautions and procedures, so here are a few things to expect.
Classes will be limited to 7 athletes, so if you come during a busy class make sure you reserve your spot ASAP! If you choose not to attend the class you signed up for, PLEASE go in the app and remove your reservation so someone on the waitlist can attend.
Coaches will be taking all athletes’ temperatures when they arrive for class, so please be patient. If you have any symptoms whatsoever, DO NOT come to the gym. If you are coughing (with the exception of “Fran” cough) or appear to be sick in any way, the coach will ask you to leave.
We will continue our cleaning procedures, including mopping after every class and wiping down all equipment and surfaces.
Song’s weightlifting classes are postponed for one more week! Nutrition Bootcamp is continuing with no postponement.
I hope everyone is ready to hit the ground running, because we have an intense week ahead of us! We have a variety of strength portions, including powerlifting and Olympic lifting, and some fun, LONG workouts. There’s definitely something for everyone. You’ll also want to make sure you join us on Saturday for one of our three classes, as we will be doing a partner workout in honor of a very special person that day.
Let’s have a great week guys, and stay tuned for more info about the CrossFit Open, because we will be gearing up for it in the next week or two!!! FINALLY!!