WOD / Events

Strength:

E3MOM 15
Back Squat
1: 6@75-80%
2: 6@75-80%
3: 6@75-80%
4: 6@80-85%
5: 6@80-85%

Conditioning: 

AMRAP 7
14 Russian Kettlebell Swings (32/24) (Fx: 24/16)
14 Sit Ups
14 Jump Switch Lunges

 

Free CrossFit Class at 6:45pm Click Here to Sign Up NOW

Strength:

E3MOM 15
Power Clean + Push Press + Power Clean + Push Press + Power Clean + Push Jerk (↑)

Must be touch and go.

Conditioning: 

10 – 8 – 6 – 4 – 2
Bar Muscle Ups (Fx: C2B Pull Ups)
After Each Round:
55 Double Unders (Fx: 40 DUs)

 


WODs
Events
Monday45:00 Metcon Fun! Injury Screening with Dr. Stacy Snow5:30-7:15pm
TuesdayPower Clean and Shoulder to Overhead Free CrossFit Class at 6:45pm Click Here to Sign Up NOW
WednesdayBack Squats
ThursdaySnatches
FridayCore Strength
SaturdayDeadlift
SundayPartner Metcon

Conditioning:

E3MOM 45
1: 600/500m Row (Fx: 500/450)
2: 500/450m Ski Erg (Fx: 450/300)
3: 400m Run
4: 25 Dumbbell Thrusters (50/35) (Fx: 35/20)
5: 40/30 Calorie Assault Bike (Fx: 30/25)

Strength:

E3MOM 15
Power Snatch + 3 Overhead Squats + Power Snatch + 2 Overhead Squats + Squat Snatch (ME)

Conditioning: 

E2MOM 16
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Max Reps Rope Climbs
2: Rest
3: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Max Reps Box Jump Overs (24/20)
4: Rest

CrossFit Teens at 10AM

Conditioning: 

AMRAP 6
15/12 Calorie Ski Erg (Fx: 12/10)
50 Double Unders
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Assault Bike (Fx: 12/10)
10 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Row (Fx: 12/10)
10 Burpees Over the Row
Rest 1:00 after AMRAP
AMRAP 6
200m Run
5 Strict Pull Ups (Fx: Kipping Pull Ups) (Rx+: Strict C2B Pull Ups)
Rest 1:00 after AMRAP
AMRAP 6
20 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+ 70/50)
10 Toes to Bar
Rest 1:00 after AMRAP

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