WOD / Events

Conditioning
5 Rounds for Time:
15 Toes to Bar (FX: 10)
3 Power Snatch (155/105) (FX: 115/80) (RX+: 175/125)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 5 Snatch Grip Deadlift (80-85% 1RM Snatch OR 35-40% 1RM Deadlift)
2) 10 Prone Snatch Grip PVC Press
3) 25 Underhand Banded Pullaparts

Build up your core strength and flexibility tonight at 5:45 PM during Core-Flex!

Strength
Every 3:00, 5 Sets
1-2) 5 31X-Tempo Back Squat (60-65%)
3-4) 5 30X-Tempo Back Squat (65-70%)
5) 5 Back Squat (70-75%)
*31X-Tempo: 3s down, 1s pause in squat
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Extension w/ Rig

Conditioning
6 Rounds of :10 on/:20 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Strict Press (50-60%)
2) 6-8 Tempo Strict Chin-Ups (FX: Banded)
3) 6-8 Tempo Side Plank Hip Touch (Alternate Sides each round)
*X13-Tempo – 1s pause at top, 3s down for everything

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10 Handstand Push-Ups (FX: 7) (RX+: 3″/2″ Deficit)
50 Double Unders (FX: 35)
10 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Clean + 1 Hang Power Clean (↑, start at 50-60% 1RM CJ)
5-8) 1 Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
EMOM 12
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)
2-4)
AMRAP
21 Air Squats
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
9 Burpees Over Kettlebell

Start your Sunday morning with us!
Power Yoga at 8 AM!
Friends and family (non-members) welcome for a $10 drop-in.

Strength
Every 1:30, 3 Rounds
1) 8-10 Incline Seal Row w/ Pause at Top
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
AMRAP 12
500/400m Row (FX: 400/300m)
20 Hand Release Push-Ups (FX: Push-Ups)
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20)

Seventh Heaven 7:15 AM
Squad WOD: 9 & 10 AM

Join us for Power Yoga TOMORROW, Sunday at 8 AM!

Squad WOD
4 Rounds of 6:00 on/2:00 off – w/ Partner
400m Team Run (FX: 300m OR 400m Split)
into…
AMRAP – Alternate Full Movements
15 Sit-Ups
12/9 Calorie Ski / Bike (FX: 9/6)
9 Box Jump Overs (24/20)
6 Burpees
30 Double Unders

Today is our LAST Friday Night Lights of the 2024 CrossFit Open Season!
What to expect:

1. BLACKOUT: This week’s theme is Blackout! Come dressed in your best black, gold, and silver!
2. LAST HEAT: Your coaches will throw down together in the last heat of the night! Come cheer us on as we suffer together!
3. COHEN HEALTH & PERFORMANCE: Dr. Cohen will be there to chat with anyone who has any nagging injuries!
4. RAFFLE: We will draw double winners this week – TWO BACK PACKS, and FOUR gift bags.
5. POST-OPEN AFTER PARTY: The gym will be ordering pizza for everyone. Feel free to bring anything else you’d like to eat or drink to share (e.g. desserts, snacks, beverages).
6. BONUS POINTS: Earn +1 point for each non-member you bring to Friday Night Lights!

CrossFit Open 24.3
5 Rounds of:
10 Thrusters (95/65) (SC: 65/45) (FDTN: PVC)
10 Chest-to-Bar Pull-Ups (SC: Jumping Chest-to-Bar Pull-Ups) (FDTN: Bent Over Row (45/35))

Rest 1 minute, then:

5 Rounds of: 
7 Thrusters (135/95) (SC: 95/65) (FDTN: Thrusters (45/35))
7 Bar Muscle-Ups (SC: Pull-Ups) (FDTN: 7 Push-Ups)
*15:00 Cap

Long Conditioning
3 Rounds of 2:30 on, :30 off
1) 400m Run (FX: 300m)
2) 30/22 Calorie Ski (FX: 24/18) (RX+: 36/27)
3) 30/22 Calorie Bike (FX: 24/18) (RX+: 36/27)
4) 30/22 Calorie Row (FX: 24/18) (RX+: 36/27)
*Last round is AMRAP Calories
*Score: Total Calories in last round (RX/FX/RX+ prescribed calories are minimum work requirements)

Improve your rowing technique with Coach Elizabeth (former NCAA D1 Rower!) at the skills clinic tonight at 5:45 PM! Reserve your spot on ZenPlanner!

Strength
Every 2:30, 6 Sets
1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Squat Snatch + 1 Squat Snatch (60-65%)
4-6) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch (70-75%)
*Reset b/t Hang and Full Squat Snatch

Conditioning
3 Rounds of 3:00 on/1:00 off
AMRAP
15 Box Jump Overs (24/20)
12 Power Snatch (75/55) (55/35)
9 Toes to Bar (FX: Hanging Knee Raises)
6 Burpees Over Bar
*Continue AMRAP where you left off