WOD / Events

Coach Kevin will be hosting an Olympic Lifting Seminar on
Saturday, February 3rd from 11:30 – 1:30 PM!
We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!
Sign-up on Zen Planner or email [email protected] if you’re interested!

Strength/Conditioning
EMOM 24
1) 50 Double Unders (FX: 35) (RX+: 65)
2) 3 Wall Walks (FX: 2) (RX+: 3 Wall Walk into Strict Handstand Push-Ups)
3) 2 Power Snatch (↑, start at 50-60% of 1RM Snatch)
4) Rest
*Hold onto bar between reps

Optional Finisher
2-3 Rounds for Quality
20/20 Banded Wrist Radial Deviation
15/15 Banded Lateral External Rotation
10-15/10-15 Side Plank Hip Touch

Strength
Every 3:00, 5 Sets
Front Squat
1-2) 6 @70-75%
3) 4 @75-80%
4) 4 @80-85%
5) 2 @85-90%

FX:
1-2) 6 @70-75%
3-4) 4 @75-80%
5) 2 @80-85%
*”RX” is building towards a 1RM in 2 weeks, while FX is working towards a 3RM.

Conditioning
AMRAP 11
11 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
11 Front Squats (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
22 Burpees Over Bar
*RX+: 22 unbroken reps (Cleans + Front Squats)

Strength
Every 2:00, 4 Rounds
1) 10/10 Half Kneeling Single Dumbbell Arnold Press
2) 10/10 Banded Row in Side Plank

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)

Squad WOD
In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Ski (FX: 60/45)
into…
AMRAP
90 Double Unders (FX: 60) (RX+: 120)
30 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 45)

Rest 6:00

In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Bike (FX: 60/45)
into…
AMRAP
15 50′ Shuttle Runs
10 Sandbag Over the Shoulder (100/70) (FX: 70) (RX+: 150/100)

5:30, 6:30, & 9:30 AM CLASSES CANCELLED due to the snow!
BE SAFE!

Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Rows w/ Pause at Top
2) 5 Weighted Strict Chin-Up (FX: Strict/Banded)

Conditioning
4 Rounds for Time:
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
6 1:2 Burpee Toes to Bar (FX: 1:1) (RX+: 9)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*15:00 Cap

Strength
Every 2:30, 6 Sets
1-3) 2 Jerk Dips + 2 Split Jerks w/ Pause in Dip (65-70%)
4-5) 2 Jerk Dips + 2 Split Jerks (70-75%)
6) 2 Split Jerks (75-80%)

Conditioning
AMRAP 12
21/16 Calorie Row (FX: 15/11)
15 Box Jumps (30/24) (FX: 24/20)
9 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 165/115)

Want to get better at Bar Muscle-Ups? Come in for the Skills Clinic at 5:45 PM!

Strength
Every 2:30, 5 Sets
3 Deadstop Deadlifts
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2-3)
AMRAP
40 Double Unders (FX: 25)
5 50′ Shuttle Runs
4) Rest

5:30AM and 6:30AM WODs are CANCELLED due to snow and icy conditions!
Coach Kevin will be there for Open Gym at 6:15-6:30am – 8:30am.

Stay warm and drive safe!

Strength
In 15:00
Establish 5RM Strict Press

Conditioning
AMRAP 10
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 20′ Unbroken Segments)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
40′ Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)

Modified MLK Jr. Day Schedule:
– Morning Classes – 9 AM and 10 AM only
– Evening Classes (normal schedule) – 4:30 PM, 5:30 PM, and 6:30 PM

Strength
Every 1:30, 8 Sets
1 Power Clean (↑)

Conditioning
CrossFit Open 23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar (FX: Hanging Knee Raises)
40 Wall Balls (20/14) (FX: 14/10)
30 Cleans (135/95) (FX: 95/65)
20 Ring Muscle-Ups (FX: Pull-Ups)