Partner WOD
EMOM 25 w/ Partner
1) 20 Synchro Wall Balls (20/14) (FX: 15 Synchro or 30 Total)
2) AMRAP Rope Climbs (FX: Rope Climb Development)
3) 20 Synchro Sit-Ups (FX: 15 Synchro or 30 Total)
4) AMRAP Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean 95/65)
5) Rest
Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ 2s Pause at Top (↑, start around 45-50% of Back Squat)
2) 50’/50′ Single Arm Banded Kettlebell Farmer’s Carry
Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
3) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
4) Rest
Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60%)
3-4) 1 Hang Squat Snatch + 1 Squat Snatch (↑)
5-8) 2 Squat Snatch (↑)
Conditioning
3 Rounds for Time:
21 Toes to Bar (FX: 14)
7 Snatch (145/100) (FX: 105/75) (RX+: 165/115)
*12:00 Cap
Get some extra core work in today at Ab Attack class at 5:45 PM!
Strength
Every 1:30, 4 Rounds
1) 8 33X-Tempo Dumbbell Bench Press (3s down, 3s pause at chest)
2) 8 X33-Tempo Ring Row (3s down, 3s pause at top)
3) 12/12 Side Plank Hip Touch
Conditioning
EMOM 16
1) 70 Double Unders (FX: 50) (RX+: 90)
2) Max Calorie Row
3) Rest
4) Rest
Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Back Squat (65-70%)
4-6) 16 Back Rack Reverse Lunge (30-35%)
Conditioning
AMRAP 10
10 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*Every 2:00, starting at 0:00, 200m Run (FX: 100m)
*Continue where you left off
| Weekly Overview | Events/Classes | |
| Monday | Power Clean/Box Jump | |
| Tuesday | Back Squat/Lunge | |
| Wednesday | Upper Body Bodybuilding | Ab Attack at 5:45 PM |
| Thursday | Squat Snatch | |
| Friday | Hip Thrust/Farmer’s Carry | |
| Saturday | Squad WOD | |
| Sunday | Split Jerk |
Strength
Every 1:30, 5 Rounds
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 2 High Hang Power Clean (↑)
*Hold onto bar between reps
Conditioning
For Time:
30 Box Jumps (24/20)
15 Power Cleans (155/105) (FX: 95/65) (RX+: 185/125)
20 Box Jump Overs (24/20)
10 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
10 Burpee Box Jump Overs (24/20)
5 Power Cleans (205/145) (FX: 155/105) (RX+: 245/165)
*12:00 Cap
Strength
Every 1:30, 3 Rounds
1) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)
2) 8-10 Strict Ring Dips (FX: Banded) (RX+: Weighted)
Conditioning
EMOM 16
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-3)
AMRAP
10 Hand Release Push-Ups (FX: Push-Ups) + 10 Wall Balls (20/14)
4) Rest
AMRAP 25 w/ Partner – Split Reps Any Way
400m Run (RX+: 600m)
50 Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)
400m Run (RX+: 600m)
50 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)
Join us tonight for the final FRIDAY NIGHT LIGHTS, starting at 4:30 PM!
Our final theme is Punk Rock! Our COACHES will go head-to-head in the final heat of the night!
Feel free to bring food and drinks to share!
CrossFit Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single Unders)
15 Snatches (weight 1)
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single Unders)
12 Snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single Unders)
9 Snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single Unders)
6 Snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb (SC: 45lb, 65lb, 75lb, 85lb)
♂ 95 lb, 135 lb, 185 lb, 225 lb (SC: 65lb, 95lb, 115lb, 135lb)