Conditioning: Rx For time: 15-12-9 reps of: dbl kb thrusters, 53/35 kb facing burpees then, 9-12-15 wall shots, 20/14 bar muscle-ups* *sub 2x chest 2 bar pull-ups Intermediate 15-12-9 reps of: dbl kb thrusters kb facing burpees then, 9-12-15 wall shots pull-ups Beginner 10-7-4 reps of: dbl kb thrusters kb facing burpees then, 4-7-10 wall [...]
Conditioning: Rx CF Open 18.3 2 rounds for time of: 100 double unders 20 overhead squats, 115/80 100 double unders 12 muscle-ups 100 double unders 20 alt db snatches, 50/35 100 double unders 12 bar muscle-ups Intermediate 2 rounds for time of: 100 double unders/singles 20 overhead squats 100 double unders/singles 24 pull-ups 100 double [...]
Conditioning: Rx row 1000m 30 box jumps, 30/24 85 double unders 30 toes 2 bar 85 sit-ups Intermediate row 1000m 20 box jumps 35 double unders/ 70 singles 20 toes 2 bar 40 sit-ups Beginner row 500m 20 box jumps 50 singles 20 hanging knee raises 20 sit-ups Post times to whiteboard.
Strength: Front Squat 3x5 should be 3 heavy sets of 5 climbing weight each set Conditioning: Rx 2 rounds for time of: 20 hang db squat cleans, 50/35 run 400m 20 db shoulder 2 overhead Intermediate 2 rounds for time of: 12 hang db squat cleans run 400m 12 shoulder 2 overhead Beginner 2 rounds [...]
OPEN GYM ONLY TODAY FROM 10-12Happy Labor Day!!!!Conditioning:Rx2 rounds for time of:30 dbl kb deadlifts, 53/3515 toes 2 bar20 dbl kb deadlifts15 dbl kb shoulder 2 overhead10 dbl kb deadlifts15 dbl kb russian swings5 dbl kb deadlifts15 dbl kb facing burpeesIntermediate1 round for time of:30 dbl kb deadlifts15 toes 2 bar20 dbl kb deadlifts15 dbl [...]
Strength: develop a 1rm jerk Conditioning: Rx 40-30-20 reps of: toes 2 bar kb floor presses, 53/35 dbl kb snatches Intermediate 30-20-10 reps of: toes 2 bar kb floor presses dbl kb snatches Beginner 20-10-5 reps of: hanging knee raises kb floor presses dbl kb snatches Post loads and times to whiteboard.
Strength:work up to a heavy overhead squatConditioning:RxFor time:40 power cleans, 115/8540 ghd sit-ups40 overhead squats40 cal row40 cal bike40 knees 2 elbowsIntermediateFor time:30 power cleans30 ghd sit-ups30 overhead squats30 cal row30 cal bike30 knees 2 elbowsBeginnerFor time:20 power cleans15 ghd sit-ups20 overhead squats20 cal row20 cal bike20 hanging knee raisesMutantFor time:40 power cleans, 155/10540 ghd [...]
Strength:EMOM for 10 min1 squat clean climbing in weight with each successful liftConditioning: PR WOD 2.1.19 (No Singles)RxFor time:30 cal ski30 squat cleans, 185/12530 deadliftsIntermediateFor time:30 cal ski20 squat cleans30 deadliftsBeginnerFor time:20 cal ski15 squat cleans20 deadliftsMutantFor time:30 cal ski30 squat cleans, 205/13530 deadliftsPost times to comments.
Skill: push jerk Conditioning: Rx For time: 800m run 60 shoulder 2 overhead, 95/65 400m run 20 power cleans 100m run 5 squat clean and jerks Intermediate For time: 400m run 40 shoulder 2 overhead 200m run 20 power cleans 100m run 5 squat clean and jerks Beginner For time: 200m run 25 shoulder 2 [...]
Conditioning: Rx 7 rounds for time of: 7 power cleans, 95/65 7 thrusters 7 bar facing burpees Intermediate 5 rounds for time of: 5 power cleans 5 thrusters 5 bar facing burpees Beginner 3 rounds for time of: 5 power cleans 5 thrusters 5 burpees Post times to whiteboard.