Modified Holiday Schedule – 9 AM WOD only!
Strength
Every 2:00, 4 Rounds
1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)
2) 8/8 Staggered Stance Dumbbell Romanian Deadlift
Conditioning
In 10:00
800m Run (FX: 600m)
into…
AMRAP
10 Goblet Box Step Ups (24/20)
10 Russian Kettlebell Swings
15 Sit-Ups
*KB Weight: (24/16) (FX: 16/12) (RX+: 32/24)
Modified Holiday Schedule – 9 AM WOD only!
Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
100 Calorie Row (FX: 80)
50 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
200 Double Unders Each (FX: 160)
50 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Every 5:00, starting at 0:00, complete 25 Burpees Over Bar (FX: 15)
Modified Holiday Schedule
5 AM – 6:30 AM: Open Gym
6:30 AM: WOD
9:30 AM: WOD Cancelled
12 PM, 4:30 PM, and 5:30 PM: WOD
Strength
EMOM 12
1) 6-8 Strict Handstand Push-Ups
2) 6-8 Strict Chin-Ups
3) 15 Banded Face Pulls
*HSPU: Abmat, Pike, Banded, Deficit
*Chin-Ups: Banded, Weighted
Conditioning
3 Rounds for Time:
100m Run
15 Shoulder to Overhead (115/80) (FX: 75/55)
1 Rope Climb (RX+: 50/50 Legless)
100m Run
15 Toes to Bar (FX: 10)
1 Rope Climb (RX+: 50/50 Legless)
*15:00 Cap
Conditioning
EMOM 30
1) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)
4) AMRAP Burpee Box Jump Overs (24/20)
5) Rest
*Score: Total BBJO
*RX/RX+ Min: 40 reps
Cooldown
EMOM 6
1) Saddle Pose
2) Straddle Pose
3) Frog Pose
4) Child’s Pose
5) Supine Twist (Side A)
6) Supine Twist (Side B)
Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21!
Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM!
This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting.
REGISTER HERE!
Strength
Every 3:00, 5 Rounds
5 Front Squat
1-2) 65-70%
3-4) 70-75%
5) 75-80%
Superset Accessory (3+ out of 5)
10 Glute Bridge w/ Med Ball Adduction
Conditioning
For Time:
90-72-54 Double Unders (FX: 60-48-36)
30-24-18 Wall Balls (20/14)
15-12-9 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
*12:00 Cap
