Olympic Power Snatch 5 x 5 – Rest 1:30 after each set. Perform these as five singles with a reset each rep. These should be done around 65% of your max. No misses. Conditioning 3 rounds for time: 21 Box Jumps (30″/24″) 21 Kb Swings (60#/44#) 7 Ring Muscle-ups* *Scaling options = 7 Bar Muscle-ups …
Strength Bench Press 5 x 5 – Building to 9RPE Conditioning Reps of 15-12-9: Clean and Jerk (165#/113#) 50 Double Unders after each set Skill 5 x 8-10 Handstand Push-ups *Scale with Pike Push-ups or Wall Walk + Handstand Hold
Strength Back Squat 5 x 5 @ 75% Perform a set every 3 minutes Conditioning 3 rounds for max reps: 1 minute Max Calorie Row Rest 1 minute 1 minute Max Wall Balls (20#/14#) Rest 1 minute 1 minute Max Burpees Rest 1 minute Cash-Out 3 x :60 Handstand -or- Plank Hold
Team WOD In teams of three, complete the following for as many reps as possible: A. 5 rounds: 1 minute Max 10 yd Sprints 1 minute Max Dumbbell Thrusters (2 x 50#/35#) 1 minute Rest -Rest 5 minutes- B. 5 Rounds: 1 minute Max Calorie Row 1 minute Dumbbell Clean (2 x 50#/35#) 1 minute …
CrossFit Open workout 17.3 (Rx’d / Intermediate / Scaled) Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 6 Squat Snatches, 95/65 lbs / Squat Snatches, 75/55 / Squat Snatches, 45/35 — then — 3 rounds of: 7 Chest-to-bar Pull-ups / Pull-ups / Jumping Pull-ups 5 Squat Snatches, 135/95 lbs / Squat Snatches, 105/75 / Squat Snatches, 75/55 * Prior to 12 mins, …
Congratulations to Laura Tabrosky, our March Athlete of the Month! Laura has spent the past three years with us. Any coach would agree, athletes like Laura are what makes this job both fun and fulfilling. Not only does Laura bring a positive energy with her every time she sets foot in the gym, she also …
Conditioning Complete six rounds for time, with 3 minutes rest between each round of: 400m Run/500m Row (alternate every round) 25 Wall Balls (20#/14#) 10 Deadlifts (225#/153#)
Strength 4 Sets: A1. Strict Pull-ups x 6-8 (weighted if possible) Rest :60 A2. Bent Over Barbell Rows x 8-10 Rest :60 Conditioning Complete for time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Ring Muscle-ups Scale muscle ups to 5-4-3-2-1 or pull-ups x 2
Olympic Every 2 minutes for 16 minutes (8 sets): 1 Power Clean + 1 Squat Clean + Jerk Build to as heavy as possible with no misses. Conditioning Reps of 21-15-9 for time: Front Squat (135#/93#) Handstand Push-ups
Partner WOD 20 minute AMRAP: 20 Kb Swings (60#/44#) 20 Over the Box Jumps (24″/20″) 250m row 20 Push Press (95#/63#) 20 Back squats (95#/63) Complete as many rounds + reps as possible, alternating exercises with your partner.
