WOD / Events

Have you signed-up for the Open?!
IT’S TIME TO ORDER YOUR 80’S GEAR!

We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME!
We will be drafting teams next Monday!
Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 2:30, 5 Sets
2 Hang Squat Snatch + 2 Overhead Squat
1-2) 60-65%
3-4) 65-70%
5) 70-75%
*Hold onto bar b/t reps

Conditioning
For Time:
75 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20)
50 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
25 Handstand Push-Ups (FX: 1 Abmat) (RX+: Strict)
*14:00 Cap

Have you signed-up for the Open?!
We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME!

We will be drafting teams next Monday! Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Row
2)
– 10 Glute Bridge w/ Pause at Top
– :30/:30 Side Plank
– 20 Deadbugs

Conditioning
AMRAP 18
30 Calorie Row
15 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
60 Double Unders (FX: 45 OR Single Unders)
15 Lateral Burpees Over Bar
*RX/RX+ Min: 3 Rounds

Weekly OverviewEvents/Classes
MondayThruster,
CrossFit Open 24.3 Re-Test
TuesdayLong Conditioning
WednesdaySnatch
ThursdayBench Press, Shoulder Health
FridayLower Body Barbell Pump, Sandbag Carries
SaturdaySquad WOD
SundayUnilateral Lower Body

Strength
In 10:00
Build to 1RM Thruster

FX: Every 2:00, 5 Sets
3 Thrusters (↑)
*Take from racks

Conditioning
CrossFit Open 24.3
For Time:
5 Rounds
10 Thrusters (95/65) (FX: 65/45)
10 Chest to Bar Pull-Ups (FX: Jumping Pull-Ups)

Rest 1:00

5 Rounds
7 Thrusters (135/95) (95/65)
7 Bar Muscle-Ups (FX: Pull-Ups)
*15:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Dumbbell Z-Press
2) 12/12 Single Dumbbell Row
3) 20 Weighted Twists

Conditioning
8 Rounds for Time:
8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (Alternate Sides each round)
16 Sit-Ups
24 Double Unders (FX: Single Unders)
*12:00 Cap

Strength
Every 3:00, 4 Rounds
6 Bench Press (70-80% of 1RM Bench Press) +
2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless)

Conditioning
EMOM 12
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)
*RX/RX+ Min: 25 Reps

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