WOD

Tomorrow’s Forecast:
Friday’s workout is the CrossFit Open.

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.

“Devil’s Den”
3 Rounds:
500 Meter row
20 Devil presses (35s/25s)

Tomorrow’s Forecast:
Thursday’s workout calls for working on our weaknesses.

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.

“Players Choice”
1RM Squat
Back squat
Front squat
Overhead squat

Gymnastic Test
Max muscle-ups
Max pull-ups
Max strict HSPU

Conditioning Test
500 Meter row
50 Calorie bike
400 Meter run
Athletes choose 1 exercise in each section.

Tomorrow’s Forecast:
Wednesday’s workout call for rowing and devil presses.

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.

“Open Test”
20 Minute AMRAP:
50 Wall balls (20/14)
50 Double unders
40 Box jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring muscle-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for testing your squat, gymnastics, and conditioning.

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.

“Crystal Palace”
7 Minute AMRAP: teams of 3
50 Front squats (135/95)
50 Front squats (185/125)
AMRAP – Front squats (225/155)
3-minute rest
7 Minute AMRAP:
50 Bench press (135/95)
50 Bench press (155/105)
AMRAP – Bench press (185/125)
3-minute rest
7 Minute AMRAP:
50 Deadlift (185/125)
50 Deadlift (225/155)
AMRAP – Deadlift (275/185)

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

“Double Up”
4 Rounds:
66 Double unders
33 KBS (53/36)

Tomorrow’s Forecast:
Friday’s workout calls for front squats, bench press, and deadlifts.

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

This Saturdays class WOD will be a 5k run. Bring your running shoes!!

“2 Minute Drill”
8, 2-Minute Rounds:
20/15 Calorie row
Max 10 Meter shuttle runs
2-minute rest

Tomorrow’s Forecast:
Thursday’s workout calls for double unders and kettlebell swings.

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

“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power snatch (75/55)
10 Rounds:
200 Meter team run
1 Rope climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing and running.

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