Strength
E2MOM 12
1 High Hang Power Clean + 1 Hang Squat Clean (ME)
Conditioning
30 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength
E2MOM 12
1 High Hang Power Clean + 1 Hang Squat Clean (ME)
Conditioning
30 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength
EMOM 12
1: 6 – 8 Ring Muscle Ups (Fx: 6 – 8 Chest to Bar Pull Ups)
2: 15 V-Ups
3: 25ft Handstand Walk (Fx: 20 Shoulder Taps) (Rx+: 50ft Handstand Walk)
4: Rest
Conditioning
AMRAP 16
30 Reverse Lunge Wall Balls (20/14)
400m Run
Ready for the CrossFit Open?
This year we have decided to do this Intramural style, which means we will be splitting all members who are signed up into teams (3 to be exact), and then those teams will be competing against each other.
Sign up at CrossFit Games website by March 8 to be included in our Intramural Teams!
More details can be found here.
“DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Finisher
4 Rounds for Maximum Pump:
10 Double Dumbbell Seated Arnold Press
20 Alternating Double Dumbbell Bicep Curls
20 Double Dumbbell Skull Crushers
Toes-To-Bar Clinic – Sunday, March 14, 2021
Still trying to find those kipping Toes-to-Bar? Here’s a chance to get some expert coaching from Coach Cooper and bridge that gap between your flailing monkey swings, and beautiful linked reps!
Spots will be limited so head to Zen Planner to sign up today!
Strength
EMOM 5
1 Snatch Balance (↑)
– Rest 1:00 –
EMOM 5
1 High Hang Squat Snatch (ME)
Conditioning
8 Rounds
8 Toes to Bar
10 Russian Swings
12 Air Squats
Time Cap 14:00
Strength
E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@50 – 55%
4: 6@55 – 60%
5: 6@55 – 60%
% Based on 1RM Deadlift
Conditioning
AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)
Rest 1:00
AMRAP 3
Burpees to a Plate (45lb)
Rest 1:00
AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)
Rest 1:00
AMRAP 3
Burpees to a Plate (45lb)
Rest 1:00
