Long Conditioning3 Rounds of 2:30 on, :30 off1) 400m Run (FX: 300m)2) 30/22 Calorie Ski (FX: 24/18) (RX+: 36/27)3) 30/22 Calorie Bike (FX: 24/18) (RX+: 36/27)4) 30/22 Calorie Row (FX: 24/18) (RX+: 36/27)*Last round is AMRAP Calories*Score: Total Calories in last round (RX/FX/RX+ prescribed calories are minimum work requirements)Read More
Improve your rowing technique with Coach Elizabeth (former NCAA D1 Rower!) at the skills clinic tonight at 5:45 PM! Reserve your spot on ZenPlanner! StrengthEvery 2:30, 6 Sets1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Squat Snatch + 1 Squat Snatch (60-65%)4-6) 1 Snatch Pull + 1 Hang Squat Snatch +...Read More
Weekly OverviewEvents/ClassesMondayClean, ThrusterTuesdayLunge, Hip ThrustWednesdaySnatch5:45 PM – Rowing Clinic w/ Coach ElizabethThursdayLong Conditioning IntervalsFridayCrossFit Open 24.3SaturdayTBDSundayTBD11 AM – CrossFit Open 24.3 Make-Up StrengthEvery 2:00, 6 Sets1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)*Hold onto bar...Read More
StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 15-20 Banded Tricep Pulldowns2) 10-12 Dumbbell Bench Press3) 10-15 Ring Rows4) 10-12 Banded Strict Chest to Bar Chin-Ups5) :30-:45 Plank (Weight Optional)ConditioningAMRAP 10 – In Teams of 3, Split Any WayCalorie Bike*Score is average Calories per person (round to nearest whole number)Optional Finisher1:00/1:00 Deep Hip Flexor Lunge OR...Read More
CrossFit Open 24.2AMRAP 20300m Row10 Deadlifts50 Double Unders*(RX: 185/125) (Scaled: 135/95, Single Unders)(Foundations: 30 strokes on rower, 75/55, Single Unders/Jumping Jacks)Read More
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