WOD

Today’s Schedule

8am Recovery Yoga w/ Coach Jennifer Phillips

9am CrossFit LITE

10am Barbell Club

11am-1pm Open Gym

Today’s Workout

With a partner:

• AMRAP10:
  • 5 Ring Muscle Ups
  • 10 SDHP (115/75#)
  • 15 Air Squats

Rest 3:00

• AMRAP10:
  • 15 Hang Power Cleans
  • 10 Chest to Bar Pull Ups
  • 5 Synchro Burpees

Split reps however desired.

Today’s Workout

Strength

• EMOM10: 1 Push Press + 1 Push Jerk (build every 2 minutes)

Conditioning

• AMRAP10:
  • 10 DB Rev. Lunges (2×40/2×35#)
  • 10 DB Box Step Ups (24/20″)
  • 10 DB Push Press

CrossFit LITE

• AMRAP25:
  • 5R/5L Alt DB Press
  • 8 Strict Pull Ups
  • 5R/5L DB Rev. Lunge
  • 8 Glute Ham Raises
  • 1:00 Plank

Today’s Workout

Strength

• Build to a heavy HEAVING Snatch Balance
  • Try to beat last weeks number

Conditioning

• 4 Rounds for time:
  • 500m Row
  • 20 Box Jumps (24/20″)
  • :20 L-Hang

CrossFit LITE

• 4 Rounds for time:
  • 500m Row/Ski
  • 10 Dual DB/KB Hang Power Cleans
  • 10 Dual DB/KB Box Step Ups
  • :20 Hollow Hold

Today’s Workout

2:00 Work/2:00 Rest

Odd Rounds:

• 10 Bench Press (70/60% BW) (CRX: 100/70%)
• Max Reps Push Ups

Even Rounds:

• 2 Rope Climbs (CRX: 1 rope climb + 1 pegboard)
• Max Reps Russian KB Swings (70/53#

Today’s Workout

Strength

EMOM9: High Hang, Hang, Full Snatch

• Min 1-3: @60%
• Min 4-6: @65%
• Min 7-9: Building

Conditioning 

2 Rounds For Time:

• 30/25 Cal AAB
• 25 HSPU
• 20/15 Calorie Ski
• 25’ HS Walk

CrossFit LITE

AMRAP20:

• 10 Burpees
• 15/12 Cal AAB
• 20 Abmat sit ups

Today’s Workout *Schedule is tentative due to weather! Please check Wodify with schedule updates.

Strength

• Every 3:00 x5
  • 10 Back Squats @60%
    • On final minute, perform MAX REPS in 1:00

Conditioning

• “Repeater”
  • Every 3:00 x5
    • 30 Double Unders
    • 20 Wallballs (20/14#) (CRX 30 Reps)
    • 30 Double Unders

CrossFit LITE

• Every 3:00 x6
  • 10 Wallballs
  • 20 Russian Swings
  • 40 Double Unders

After Party

3 Rounds:

• 20 Russian Twists
• :20 Arch Hold

Today’s Workout

• In teams of 3 complete for time:
  • 3k Row/Ski
  • 100 Bench Press (135/95#)
  • 9k Assault Bike
  • 100 Strict Pull Ups

Reminder that we will be doing Friday Night Lights TONIGHT for 19.2 from 6:30-9pm.

Today’s Workout

Strength

• Front Squat
  • 10 Rep Max

Conditioning

• AMRAP4:
  • 40 Double Unders
  • 12 Squat Cleans (95/65#)
• Rest 1:00
• AMRAP3:
  • 30 Double Unders
  • 8 Squat Cleans (135/95#)
• Rest 1:00
• AMRAP2:
  • 20 Double Unders
  • 4 Squat Cleans (155/105#)
• Rest 1:00
• AMRAP1:
  • MAX Reps Squat Cleans (185/125#)

CrossFit LITE

• 25 Minutes:
  • 20 Russian KB Swings
    15 Pushups
    10R/10L 1-Arm Rows
    5R/5L Turkish Getups

Today’s Workout (CrossFit and CF LITE)

Strength

• Build to a heavy Heaving Snatch Balance

Conditioning

• EMOM24:
  • 1- 100′ Sled Push
  • 2- 20 Wallballs (20/14#) (SX= 15 Reps)
  • 3- 1:00 Plank
  • 4- Rest