Know anyone who wants to try out CrossFit? Bring A Friend Day is coming up next Wednesday!
Strength
E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%
Conditioning
AMRAP 7
7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Toes to Bar (Fx: 7)
Strength
E2MOM 10
Strict Press
1 – 4: 5@65 – 70%
5: AMRAP @65 – 70%
Conditioning
10 Rounds
200m Run
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Don’t forget about Bring A Friend Day coming up next Wednesday! We’re looking forward to seeing some new faces next week!
Strength
Snatch Skill Transfer Complex
Every 1:30 for 6 Rounds
Snatch Grip Push Jerk + Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
Every 1:30 for 6 Rounds
2 Hang Squat Snatches
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning
2 Rounds
Work :45/Rest :15
1: AMRAP Burpee Box Jump Overs
2: 15/10 Calorie Ski (Fx: 10/7) (Rx+: 18/13)
3: AMRAP Burpee Box Jump Overs
4: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 18/13)
5: Rest
Conditioning
Work 2:00/Rest 2:00
Until you complete:
600/500m Row (Fx: 500/450m)
30 Strict Handstand Push Ups (Fx: Kipping)
20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)
Strength
E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%
Conditioning
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Weekly overview
| Monday | Long Conditioning | Free 7-Fit Class – 6:30pm |
| Tuesday | Back Squats | |
| Wednesday | Conditioning / Finisher | |
| Thursday | Hang Squat Snatches | |
| Friday | Strict Press | |
| Saturday | Deadlifts | Free 7-Fit Class – 10am |
| Sunday | Long Partner WOD |
Conditioning:
AMRAP 35
700m Run (Fx: 500m)
15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpee Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
Strength
4 Rounds
10-15 GHD Sit Ups (Fx: Weighted Sit Ups) (Rx+: Weighted GHD Sit Ups)
50m Each Side Suitcase Carry (AHAP)
Rest 1:30
Conditioning
5 Rounds
12 Front Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
8 Push Jerks (95/65) (Fx: 75/55) (Rx+: 135/95)
12 Burpees Over the Bar
Worried about an injury? See Dr. Stacy Snow, PT, DPT today for a FREE injury screening at the gym! Find more details here.
Strength
E2MOM 16
Clean Pull + Touch and Go Power Clean (↑)
Conditioning
3 Rounds
Work :30/Transition :15
1: 12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)
2: Rest
3: AMRAP Alternating Kettlebell Hang Snatches
4: AMRAP Alternating Kettlebell Hang Cleans
5: Rest
(24/16) (Fx: 16/12) (Rx+: 32/24)
Strength
4 Rounds:
8 Each Side Dumbbell/Kettlebell Bulgarian Split Squats
16 Each Side Banded Hamstring Curl
Conditioning
EMOM 20
1: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)
2 – 4: AMRAP
20 Toes to Bar (Fx: 15) (Rx+: 25)
30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
5: Rest