Split Jerk
Build to a heavy single
“Workaholic”
5 Rounds:
15 Push press (115/85)
10 Burpee box jump overs (24/20)
Tomorrow’s Forecast:
Wednesday’s workout calls for running, cleans and bar muscle-ups.
Box Brief:
Bring A Friend Day is on Thursday!
“Fab 5”
3, 5 Minute AMRAPs:
Buy-In – 50/35 Calorie row
20 Wall balls (20/14)
20 KBS (53/36)
5-minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for push press and burpee box jump overs.
Box Brief:
Bring A Friend Day is on Thursday!
“20.2”
20 Minute AMRAP:
4 Dumbbell thrusters (50/35)
6 toes-to-bars
24 Double-unders
Box Brief:
The Open starts this Thursday! Below is our expected schedule for the next 5 weeks.
Thursday – Goat Day
Friday – The Open workout will be programmed.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
Friday’s workout calls for the CrossFit Open workout!
|
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.
Back Squat
Build to a heavy set of 3
“Underbelly”
For Time:
50 – 35 – 20
Double unders
Sit-ups
Directly Into
50 – 35 – 20
Double unders
Air squats
Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Swole Cycle”
4 Rounds:
1 Minute – Row for calories
1 Minute – Push-ups
1 Minute – Bike for calories
1 Minute – Strict pull-ups
1 Minute – Rest
Tomorrow’s Forecast:
Wednesday’s workout calls for squats, double unders, and sit-ups.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Open WOD 20.1”
10 Rounds: 15-minute cut-off
8 Ground to overhead (95/65)
10 Bar facing burpees
OR
“Boulder Run”
30 Minute AMRAP:
600 Meter run
20 KB Front squats (53s/36s)
20 Strict HSPU
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, push-ups, bike, and pull-ups.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.
