WOD Skill Max Distance Handstand Walk for 6 minutes Conditioning For Time: 1 Clean and Jerk 155/105 5 Pull ups 10 Push ups 15 Air squats 2 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 3 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 4… Read more »
WOD Conditioning For Time: 100 Assault Bike Calories 50 Medicine Ball Cleans 20/14 100 Calorie Row 50 Medicine Ball Cleans 20/14
WOD Conditioning Diane 21-15-9 Deadlift 225/155 Handstand Push-Up Goal: Sub 7 min Rest 5 minutes then… 21-15-9 Push Press 135/95 Kettlebell Swing 70/53 Goal: Sub 7 min
WOD Lifting Back Squat 4 x 8 Heaviest weight you can for each set. Rest as needed. Conditioning 3 Rounds For Time: 12 Thrusters 115/75 Run 400m
WOD Three Wise Men Jeremy AMRAP 4 5 Hang Squat Snatches 135/95 10 Bar Facing Burpee Rest 2 minutes Ben AMRAP 4 10 Power Cleans 135/95 20 Pull Ups Rest 2 minutes Beau AMRAP 4 15 Box Jump Over 24/20 30 Wall Ball 20/14
WOD Conditioning For Time: 40 Pull-ups 20 Deadlifts 225/155 30 Chest to Bar 15 Deadlifts 295/215 20 Bar Muscle Up 10 Deadlifts 335/225
WOD Skill Push Press 6-6-6-6 Heaviest weight you can per set. Rest as needed. Conditioning 3 RFT 10 Strict Handstand Push-up 21 Medicine Ball Cleans 20/14 Handstand Walk 50ft 21 Wall Balls 20/14 Goal Time: Sub 12 Minutes Time Cap: 16 Minutes Scaling: Wall Walks/Planks for Handstand Walk
WOD Conditioning Alt EMOM 30 Minute 1: Run 200m Minute 2: 2 Rounds of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats) Minute 3: Rest
WOD Skill E2MOM 14 Every 2 Minutes for 14 2 Squat Snatches (choose load) Conditioning For Time: 75 Calorie Row 75 Burpee Box Jump overs 24/20 Goal Time: Sub 12 Time Cap: 16 minutes
WOD 31 Heroes Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner 1 performs AMRAP while Partner 2 performs 400m sandbag run, when Partner 2 returns, Partner 2 begins AMRAP where Partner 1 left off and Partner 1 runs. This WOD was created specifically to honor the 30 men and… Read more »
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!!