Want to get better at Bar Muscle-Ups? Come in for the Skills Clinic at 5:45 PM!

Strength
Every 2:30, 5 Sets
3 Deadstop Deadlifts
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2-3)
AMRAP
40 Double Unders (FX: 25)
5 50′ Shuttle Runs
4) Rest

5:30AM and 6:30AM WODs are CANCELLED due to snow and icy conditions!
Coach Kevin will be there for Open Gym at 6:15-6:30am – 8:30am.

Stay warm and drive safe!

Strength
In 15:00
Establish 5RM Strict Press

Conditioning
AMRAP 10
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 20′ Unbroken Segments)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
40′ Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)

Modified MLK Jr. Day Schedule:
– Morning Classes – 9 AM and 10 AM only
– Evening Classes (normal schedule) – 4:30 PM, 5:30 PM, and 6:30 PM

Strength
Every 1:30, 8 Sets
1 Power Clean (↑)

Conditioning
CrossFit Open 23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar (FX: Hanging Knee Raises)
40 Wall Balls (20/14) (FX: 14/10)
30 Cleans (135/95) (FX: 95/65)
20 Ring Muscle-Ups (FX: Pull-Ups)

Conditioning
Every 1:30, 4 Rounds
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 22/17)
2) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)
3) 9 Burpees to 12″ Target (FX: 7) (RX+: 11) + AMRAP 50′ Shuttle Runs
4-5) Rest

Squad WOD
5 Rounds of 4:00 on/2:00 off w/ Partner – Alternate Movements
12/9 Calorie Row (FX: 9/7)
9 Medicine Ball Sit-Ups (20/14)
6 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
1 Rope Climb