WOD / Events

21
Feb

Thursday, February 22, 2024

24.1, the first workout of the Open, will be released in ONE WEEK!
Teams will be drafted on MONDAY!
Have you signed-up yet? Coach Anastasia says to do it now.
Games.CrossFit.com

Strength
Every 2:30, 6 Sets
2 31X-Tempo Back Squat + 2 Back Squats
1-2) 55-60%
3-4) 60-65%
5-6) 65-70%

Superset Accessory (3+ out of 6)
10 Tibialis Raise w/ 2s Pause at Top + 10 Tibialis Raise

Conditioning
6 Rounds for Time:
12 Wall Balls (20/14)
6 50′ Shuttle Runs
1 50/50 Legless Rope Climb (FX: Rope Climb) (RX+: Legless)
*13:00 Cap

20
Feb

Wednesday, February 21, 2024

Build up your core strength and flexibility at Core-Flex tonight at 5:45 PM!
Also SIGN-UP FOR THE OPEN! Games.CrossFit.com

Strength
Every 2:30, 4 Sets
3-Position Power Snatch (↑, start at 50-55% of 1RM Snatch)
*High Hang, Hang, Floor
*Hold onto bar between reps

Conditioning
AMRAP 20
40 Calorie Row
40 Box Jumps (24/20)
40 Burpees Over Bar
40 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Handstand Push-Ups (FX: 20 OR Hand Release Push-Ups) (RX+: 20 Strict + 20 Kipping)

19
Feb

Tuesday, February 20, 2024

Coach Anastasia wants you to sign-up for the Open.
Have you done so yet? NO?! Sign-up at Games.CrossFit.com

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (50%+ 1RM Back Squat)
2) 50′ Double Dumbbell Farmer’s Carry + 50′ Double Dumbbell Suitcase Lunge
3) :30 Weighted Plank + 100′ Sandbag Bear Hug Carry

Conditioning
EMOM 12
1) 60 Double Unders (FX: 45) (RX+: 75)
2) AMRAP Calorie Bike
3) Rest
4) 60 Double Unders (FX: 45) (RX+: 75)
5) AMRAP Calorie Ski
6) Rest
*Score is total Calories

18
Feb

Monday, February 19, 2024

We draft teams for the Open in ONE WEEK!
Don’t miss your opportunity to have fun in the biggest community event of the year!
Sign up at Games.CrossFit.com !

Weekly OverviewEvents/Classes
MondayCrossFit Open
21.3-21.4 Re-Test
TuesdayLower Body,
Weighted Carries
WednesdaySnatch5:45 PM – Core Flex
ThursdayBack Squat
FridayStrict Gymnastics
SaturdaySquad WOD
SundayUnilateral Lower Body1 PM – Pre-Open Party at Shipgarten Biergarten


CrossFit Open 21.3 + 21.4

For Time:
15 Front Squats
30 Toes to Bar (FX: Hanging Knee Raises)
15 Thrusters
Rest 1:00

15 Front Squats
30 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Thrusters
Rest 1:00

15 Front Squats
30 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
15 Thrusters
*15:00 Cap
*Barbell Weights: (95/65) (FX: 65/45)

into…

In 7:00, Build to Heavy Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead
*Hold onto bar between reps

FX:
In 7:00, Complete 4 Sets of Complex (↑)

17
Feb

Sunday, February 18, 2024

Join us for Power Yoga at 11:15 AM with Sarah!
Class is one hour and will be both challenging, relaxing and FUN!
Family and friends are welcome to join for $10.

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Banded Good Morning)
2) 10/10 Lateral Box Step Ups
3) 15/15 Banded Clamshells w/ Pause at Top

Conditioning
3 Rounds for Time:
10 Burpees Over Dumbbell
10 Single Dumbbell Box Step Up (50/35) (FX: 35/20) (RX+: 70/50)
20 Sit-Ups
60 Crossover Single Unders (FX: 40) (RX+: 10 Crossover Double Unders)
*12:00 Cap

16
Feb

Saturday, February 17, 2024

Join us for Seventh Heaven today at 7:15 AM!
Also…sign-up for the Open! Games.CrossFit.com!

Squad WOD

3 Rounds of 9:00 on/3:00 off – w/ Partner, Split Reps Any Way

1) AMRAP
40/30 Calorie Row (FX: 30/22)
40 Bench Press (95/65) (FX: 75/55) (RX+: 135/95)

2) AMRAP
40/30 Calorie Ski (FX: 30/22)
40 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)

3) AMRAP
40/30 Calorie Bike (FX: 30/22)
40 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

15
Feb

Friday, February 16, 2024

Strength
Every 2:00, 3 Rounds
1) 10/10 Half Kneeling Single Arm Bottoms Up Kettlebell Press
2) 10/10 Side Lying Shoulder Flexion
3) 20 Alternating Single Dumbbell Row in High Plank

Conditioning
4 Rounds for Time:
6 50′ Shuttle Runs
12/12 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
18 Toes to Bar (FX: 12) (RX+: 24)
*15:00 Cap

14
Feb

Thursday, February 15, 2024

The 2024 CrossFit Open starts in TWO WEEKS!
The three workouts will be released on Thursday at 12 Noon each week. You are welcome to complete the workout in any Friday class, but we encourage everyone to come to Friday Night Lights!
We’ll have prizes, an LRX Pop-Up Shop, a physical therapist, and a pizza party!

Don’t miss the best community event of the year!
Sign-up at Games.CrossFit.com

FRIDAY NIGHT LIGHTS
24.1: Friday, March 1 – Tie-Dye & Tattoos
24.2: Friday, March 8 – Barbie & Ken[ough]
24.3: Friday, March 15 – BLACK OUT

Strength
Every 3:00, 5 Sets
1 Power Clean + 1 Squat Clean + 1 Hang Power Clean + 1 Hang Squat Clean (↑, start at 55-60% of 1RM CJ)
*Hold onto bar between reps

Conditioning
AMRAP 12
45 Double Unders (FX: 30)
15 Wall Balls (20/14)
3 Barbell Complexes (115/80) (FX: 95/65) (RX+: 135/95)
*Complex: Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean

13
Feb

Wednesday, February 14, 2024

Rope Climbing Skills Clinic at 5:45 PM!

Sign up on ZenPlanner!

Valentine’s Day Partner WOD
AMRAP 21 w/ Partner – Split Reps Any Way
14 Calorie Row
14 Box Jump Overs (24/20)
14 Goblet Lunges (50/35) (FX: 35/20) (RX+: 70/50)
14 Sit-Ups
14 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*Every 3:00 starting at 0:00, complete 14 Synchro Burpees (FX: 7)

Post-WOD Core Work
2 Rounds of :40 on/:20 off
1) AMRAP Flutter Kicks
2) AMRAP Plank Get-Ups
3) AMRAP Side Plank OR Side Plank Hip Touch (L)
4) AMRAP Side Plank OR Side Plank Hip Touch (R)