WOD

“Running Up the Score”
20 Minute EMOM:
Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)
Odd – 200 Meter Run

Tomorrow’s Forecast:
Back Squat – Muscle-ups – Wall Balls

Meme of the Week:
Relatable…

“Hoop Dreams”
3 Rounds:
50 Second L-sit
40 Meter KB Lunge (53/36)
30 Box Jumps (24/20)
20 Ring Dips

Tomorrow’s Forecast:
Sit-ups – Snatches – Run

Recovery of the Week:
Have you ever considered quantifying your recovery? Today I have an interesting article from CrossFit Journal that explains this concept. Enjoy!

“Bam Bam”
5, 4-Minute AMRAPs:
30/20 Calorie Row
30 KBS (53/36)
Max 10 Meter Shuttle Runs
4-minute rest

Tomorrow’s Forecast:
Lunge – Box Jumps – Ring Dips

Box Brief:
The Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Question of the Week:
If you could spend a day in a fictional world, what would you pick?

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Open WOD 22.3”

Tomorrow’s Forecast:
Row – Kettlebell Swings – Shuttle Runs

Box Brief:

“Open WOD 22.3”
For time:
21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

“Boiling Water”
For Time: teams of 2
3500/2800 Meter Row
200 Sit-ups
175 Kettlebell Swings (53/36)
175 Push-ups
15 Rope Climbs

Tomorrow’s Forecast:
Open WOD 22.3!

Meme of the Week:
We know how you guys are outside of the gym.

Front Squat – Heavy Set of 10

“Eleven”
For Time:
10 Front Squats + 1 Push Jerk (95/65)
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squats + 10 Push Jerks

Tomorrow’s Forecast:
Row – Sit-ups – Kettlebell Swings – Push-ups – Rope Climbs

Box Brief:
This is our last week of the Open! We’ll be hosting a potluck to celebrate this final week. We encourage everyone to bring a healthy dish. We also have a TON of prizes to give away. Everything you can win is displayed at the gym, all you have to do is a couple of activities to get your name in the raffle. We can’t wait to see you this Friday! Events kick off at 5pm.

Recovery of the Week:
We all could use a good stretch routine before Friday’s workout. Try out the video below if you need some guidance!

“Dude Where’s My Car”
4 Minute AMRAP:
400 Meter Run
20 T2B
Max Double Unders

1-minute rest

4 Minute AMRAP:
400 Meter Run
20 Pull-ups
Max Double Unders

1-minute rest

4 Minute AMRAP:
400 Meter Run
20 C2B Pull-ups
Max Double Unders

6-minute rest – @ 20:00

For Time:
1 Mile Run

Tomorrow’s Forecast:
Front Squats – Push Jerks

Box Brief:
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. 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.