WOD Lifting 3 Position Clean & Jerk 5 x 1 High Hang / Low Hang / Floor Conditioning AMRAP 10 2 Clean and Jerks 185/135 2 Front Squats 185/135 2 Legless Rope Climbs Goal: 6+ rounds
WOD Lifting Bench Press 5 x 5 Conditioning Angie For Time: 100 Pull-ups 100 Push-ups 100 Ab Mat Sit-ups 100 Air Squats Goal: Sub 17
WOD Lifting Deadlift 1 x 2 @ 85% Deadlift 1 x 3 @ 70% Rest 2:00 between sets of 70% Accessory Power Shrug 3 x 5 @ 65 of Original Deadlift Max Stiff Leg Deadlift 3 x 5 Bent Over Barbell Row 3 x 5 Underhand Lat Pull Down 3 x 5 Good Morning 3… Read more »
WOD No 5k? Guess We’ll ride some bikes!! Teams of 2 or 3 For Time: 350/310 Calorie Bike Every 5 minutes, teams will be required to “pay the man” a separate movement. One partner may “pay the man” while the other continues biking. Movements will become increasingly taxing so it would implore you to bike… Read more »
WOD Lifting Every 2 minutes for 20 minutes: 2 Hang Power Clean and Jerk @ 65% Clean and Jerk 1RM WOD 2 Rounds for time 20 Clean and jerks, 155/105 lbs 40 Bar Facing Burpee Goal: Sub 10 min
WOD 5 Rounds For Time Zercher Carry 185/135 50 ft 25 Calorie Row
WOD AMRAP 9 30 Box Jump Overs 30/24 inch 60 Handstand Push-ups 90 Medicine Ball Cleans 20/14 Goal 1 Round Accessory Not For Time 100 Band Pull Aparts 50 Banded Tricep Extensions 100 Band Face Pulls 50 Strict Pull ups
WOD Lifting Deadlift 3 x 3 @ 80% Rest as needed Deadlift 3 x 3 @ 65% Rest 2 minutes between sets of 65% Accessory # 1 (Lifting) Power Shrug 3 x 5 Stiff Legged Deadlift 3 x 5 Bent Over Barbell Row 3 x 5 Underhand Lat Pulldown 3 x 5 Good morning 3… Read more »
WOD AMRAP 30 Row 150/100 Calories 100 Dumbbell Power Cleans 50/35 Row 150/100 Calories 80 Dumbbell Push Jerks 50/35 Row 150/100 Calories 60 Dumbbell Front Squat 50/35 Row 150/100 Calories 40 Dumbbell Clusters 50/35 Teams of four with two people working at a time. One can be rowing, one doing the dumbbell movements,… Read more »
WOD With a partner, complete: 20 Rope Climbs 100 Push-Up 150 Air Squat 20 Bar Muscle Up 100 Push-Up 150 Air Squat 20 Rope Climbs 100 Push-Up 150 Air Squat
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!!