WOD / Events

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

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)
2) 12/12 Single Leg Hip Thrust
3) 150′ Sandbag Bear Hug Carry

Conditioning
AMRAP 12
250/250m Row (FX: 200/150m)
200m Run
50 Crossover Single Unders (FX: 30 OR Double Unders) (RX+: 10 Crossover Double Unders)

Strength
Every 2:00, 6 Sets
1-3) 1 Power Clean + 1 High Hang Squat Clean Thruster (↑, start at 50-60% of 1RM CJ)
4-6) 1 Power Clean + 1 Hang Squat Clean Thruster (↑)
*Hold onto bar between reps

Conditioning
For Time:
21 Wall Balls (20/14) (FX: 14/10)
21 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
9 Clean and Jerk (135/95) (FX: 95/65)

21 Wall Balls (20/14) (FX: 14/10)
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Up)
9 Squat Clean Thruster (135/95) (FX: 95/65)

21 Wall Balls (20/14) (FX: 14/10)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
9 Thruster (135/95) (FX: 95/65)
*14:00 Cap

Sunday Schedule
Power Yoga: 8 AM
WODs: 9 & 10 AM
24.2 Make-Up WOD: 11 AM

Strength
Every 1:30, 4 Rounds
1) :30-:45 Goblet Wall Sit
2) 100′ Backwards Sled Pull
3) 20 Wall Pressing Deadbugs

Conditioning
AMRAP 10
20 Box Jump Overs (24/20)
20 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)
250/200m Row (FX: 200/150m)

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 15-20 Banded Tricep Pulldowns
2) 10-12 Dumbbell Bench Press
3) 10-15 Ring Rows
4) 10-12 Banded Strict Chest to Bar Chin-Ups
5) :30-:45 Plank (Weight Optional)

Conditioning
AMRAP 10 – In Teams of 3, Split Any Way
Calorie Bike
*Score is average Calories per person (round to nearest whole number)

Optional Finisher
1:00/1:00 Deep Hip Flexor Lunge OR Couch Stretch
1:00/1:00 Pigeon Pose
1:00-1:30 Straddle Pose
1:00-2:00 Saddle Pose

CrossFit Open 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
*(RX: 185/125) (Scaled: 135/95, Single Unders)
(Foundations: 30 strokes on rower, 75/55, Single Unders/Jumping Jacks)