WOD / Events

Strength
Every 2:30, 6 Sets
1-3) 3 Hang Power Clean (70-75% of 1RM CJ)
4-6) 2 Hang Power Clean (75-80%)
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
200m Run
12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
60 Double Unders (FX: 48)
*12:00 Cap

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!

As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!

– Wednesday 7:30-8:30pm
– Thursday 7:30-8:30pm
– Saturday 11am-12:30pm

These will be run like Open Gym / our Open Make-Up days, where we will do a very brief overview of the workout, then coordinate 2-3 heats of athletes and judges. Show up ready to roll (warm-up beforehand)!

Strength
Every 2:30, 6 Sets
4 Back Squat
1-3) 30X-Tempo – 70-75%
4-6) No Tempo – 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 6)
10/10 Side Lying Shoulder Flexion

Conditioning
3 Rounds of :50 on/:10 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
3) AMRAP Toes to Bar
4) Rest
5) Rest
*Score is total Toes to Bar

Strength
Every 2:00, 3 Rounds
1) 100’/100′ Single Dumbbell Overhead Carry
2) 20 Alternating Single Dumbbell Row in High Plank
3) 10/10 Half Kneeling Palloff Press

Conditioning
AMRAP 9
6 50′ Shuttle Runs
9 Burpees Over Dumbbell
12 Single Dumbbell Shoulder to Overhead (FX: 50/35) (FX: 35/20) (RX+: 70/50)

Squad WOD
AMRAP 24 – w/ Partner, Alternate Movements
12/9 Calorie Row (FX: 9/7)
8 Wall Balls (20/14)
4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
2 Wall Walks (FX: 1)
1 Rope Climb (RX+: 50/50 Legless)
*Every 4:00, starting at 0:00, 200m Team Run

Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)
2) 100′ Sandbag Bear Hug Carry

Conditioning
6 Rounds of :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Ski
4) Rest
*Score is total Calories

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Dumbbell Bench Press
2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups
3) 10 Rear Delt Ring Rows
*3s down, 1s pause at chest/hang

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)
*12:00 Cap

Get better at Kipping/Butterfly Pull-Ups by attending the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Snatch + 1 Hang Power Snatch (↑, start at 50-60% 1RM Snatch)
4-8) 1 Hang Power Snatch (↑)
*Hold onto bar between reps

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 4/11/23

Post WOD Cooldown:
1:00-2:00 Seal Pose
1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch
1:00-2:00 Foam Roll Calves

Strength
Every 3:00, 5 Sets
3 30X-Tempo Front Squat + 2 Front Squat
1-2) 65-70%
3-4) 70-75%
5) No Tempo, 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
:15-:30 Reverse Plank Bridge

Conditioning
AMRAP 8
2-4-6-8-10….
Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
Ring Dips (FX: Hand Release Push-Ups)

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups (FX: 6-8 Abmat/Pike) (RX+: 6-8)
2) 3 Tall Box Jumps

Conditioning
AMRAP 12
15 Box Jump Overs (24/20)
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
9 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 6+3 Bar Muscle-Ups)