Strength
Every 2:00, 3 Rounds
1) 10/10 Half Kneeling Single Arm Bottoms Up Kettlebell Press
2) 10/10 Side Lying Shoulder Flexion
3) 20 Alternating Single Dumbbell Row in High Plank
Conditioning
4 Rounds for Time:
6 50′ Shuttle Runs
12/12 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
18 Toes to Bar (FX: 12) (RX+: 24)
*15:00 Cap
The 2024 CrossFit Open starts in TWO WEEKS!
The three workouts will be released on Thursday at 12 Noon each week. You are welcome to complete the workout in any Friday class, but we encourage everyone to come to Friday Night Lights!
We’ll have prizes, an LRX Pop-Up Shop, a physical therapist, and a pizza party!
Don’t miss the best community event of the year!
Sign-up at Games.CrossFit.com
FRIDAY NIGHT LIGHTS
24.1: Friday, March 1 – Tie-Dye & Tattoos
24.2: Friday, March 8 – Barbie & Ken[ough]
24.3: Friday, March 15 – BLACK OUT
Strength
Every 3:00, 5 Sets
1 Power Clean + 1 Squat Clean + 1 Hang Power Clean + 1 Hang Squat Clean (↑, start at 55-60% of 1RM CJ)
*Hold onto bar between reps
Conditioning
AMRAP 12
45 Double Unders (FX: 30)
15 Wall Balls (20/14)
3 Barbell Complexes (115/80) (FX: 95/65) (RX+: 135/95)
*Complex: Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean
Rope Climbing Skills Clinic at 5:45 PM!
Sign up on ZenPlanner!
Valentine’s Day Partner WOD
AMRAP 21 w/ Partner – Split Reps Any Way
14 Calorie Row
14 Box Jump Overs (24/20)
14 Goblet Lunges (50/35) (FX: 35/20) (RX+: 70/50)
14 Sit-Ups
14 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*Every 3:00 starting at 0:00, complete 14 Synchro Burpees (FX: 7)
Post-WOD Core Work
2 Rounds of :40 on/:20 off
1) AMRAP Flutter Kicks
2) AMRAP Plank Get-Ups
3) AMRAP Side Plank OR Side Plank Hip Touch (L)
4) AMRAP Side Plank OR Side Plank Hip Touch (R)
CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/31/23
Fx:
Strict Press 3×5 (75-80%)
Back Squat 3×5 (75-80%)
Deadlift 3×5 (75-80%)
Cooldown
2:00 Saddle Pose
1:00/1:00 Pigeon Pose
:30-1:00 Down Dog to Seal Pose
| Weekly Overview | Events/Classes | |
| Monday | Upper Body Pull, Shoulder Health | |
| Tuesday | CrossFit Total | |
| Wednesday | Valentine’s Day Partner WOD | 5:45 PM – Rope Climb Skills Clinic |
| Thursday | Clean Complex | |
| Friday | Unilateral Upper Body | |
| Saturday | Squad WOD | |
| Sunday | Unilateral Lower Body | 11:15 AM – Power Yoga |
Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Ups
2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom
3) 10 Incline Dumbbell Seal Row
4) 10 Prone Swimmers
Conditioning
AMRAP 10
10-20-30, etc.
Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)
After each round, complete:
15 Sit-Ups
50 Double Unders (FX: 35)
