HSPU Clinic on May 12
Need to work on your handstand pushups? Join Coach Tucker for a skills clinic to work on your skills! Click here for more details.
Strength
E3MOM 15
1 High Hang Squat Snatch + 2 Hang Squat Snatches (↑)
Conditioning
EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)
2: :45 Double Kettlebell Front Rack Hold (24/16) (Fx: 16/12) (Rx+: 32/24)
3: AMRAP Strict Handstand Push Ups (Fx: Kipping HSPU)
4: Rest
Thank you for your feedback and responses to our annual survey! We are proud to announce Coach Cooper as Coach of the Year! He has worked hard and improved his coaching skills and was our top ranked CrossFit Coach! Congratulations Coach Cooper!
Strength
5 Rounds
:20 Biceps Curl Rack Hold
20 Biceps Curls
:20 Triceps Extension Rack Hold
20 Dumbbell Triceps Extensions
Conditioning
10 Rounds
200m Run
3 Thrusters (155/105) (Fx: 115/80) (Rx+: 185/125)
| Weekly Overview | Events/Classes | |
| Monday | Strict/Kipping T2B | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Biceps/Triceps | |
| Wednesday | Squat Snatches | |
| Thursday | Long Conditioning | Free 7-Fit Class at 6:30PM! Click here to register now |
| Friday | Bench Press/Pendlay Row | |
| Saturday | Helen | Free 7-Fit Class at 10AM! Click here to register now |
| Sunday | Deadlifts |
Strength
E3MOM 12
Rx+: 5 Strict Toes to Bar + AMRAP Toes to Bar
Rx: 3 Strict Toes to Bar + AMRAP Toes to Bar
Fx: 3 Strict Hanging Leg Raises + AMRAP Toes to Bar
Record lowest AMRAP set.
Conditioning
AMRAP 9
12 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3 Rope Climbs (Fx: 2) (Rx+: 1 Legless + 2 Regular)
Conditioning
E2MOM 40
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2 – 4: 800m Run
AMRAP
10 Hand Release Push Ups
10 Pull Ups
Don’t forget about the CFR7 Post-Open/Spring Celebration at 2 PM today!
“Quarterfinals Test 5”
9 – 6 – 3
Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)
Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women)
Time Cap 7:00
Post-WOD Finisher
E2MOM 18
1: 10 Each Side Pallof Press
2: 50m Each Arm Suitcase Carry
3: :45 Each Side Plank
Strength
E3MOM 15
1 High Hang Power Clean + 2 Hang Power Cleans (↑)
Conditioning
4 Rounds
6 Each Arm Kettlebell Hang Cleans (32/24) (Fx: 24/16)
12 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)
Strength
3 Rounds
10 Each Arm Kettlebell Front Squat
10 Each Arm Kettlebell Deadlift (Add deficit if possible)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning
AMRAP 12
18/14 Calorie Row (Fx: 14/9)
24 Toes to Bar (Fx: 16)
Strength
E2MOM 20
1: 8 Bench Press @65 – 70%
2: 8 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
15 – 12 – 9 – 12 – 15
Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)
Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)
Strength
E2MOM 10
5 Back [email protected] – 80%
Conditioning
EMOM 16
1: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)
2 – 4: 500m Run (Fx: 400) (Rx+: 600)