Category: News and Events

Weightlifting: Front Squat 12xEMOM 1 – 5 Front Squat: start at 65% add weight each round 2 – 10 box jumps at max height WOD: 3 RFT 1000M Row 800M Run rest 1:1 25 Min Cap

Weightlifting: Power Snatch 10 Mins to establish daily max 2 Power Snatch WOD: 5 RFT 4 Power Cleans 185/125 8 Strict HSPU 24/20 Cal Row

Weightlifting: Overhead Squat 6 x E2MOM 2 OHS + 1 Snatch Balance @ 70% *Scale is 3 OHS WOD: For Time 100 DU 25 WB 20/14 75 DU 25 WB 50 DU 25 WB 25 DU 25 WB

Warm up: 16xEMOM 1 – 30 sec superman 2 – 30 sec L sit 3 – 6 devils press 4 – 30 sec hollow hold Weightlifting: Power Clean 10 Mins to establish daily max 2 Power Clean + 1 Jerk WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target

Warm-up: 3×10 Glute Ham Raise / GHR Weightlifting: Back Squat 12xEMOM 1 – 3 Back Squat: start at 70% add weight each round 2 – 5-7 ab roll out WOD: For Time 7, 5, 3 Rope Climbs 21, 15, 9 Thrusters 95/65

Weightlifting: Front Squat 5xE2MOM 5 x 5 @ 80% WOD: For Time 600M Run 50 WB 20/14 40 Alt DB Snatches 50/35 30 C2B 20 HSPU 100 DU/150 SU Rx+ 600M Run 50 WB 30/20 40 Alt DB Snatches 70/50 30 C2B 20 Strict HSPU 100 DU/150 SU

Warm up: 12 min EMOM 1 – 30 sec hollow hold 2 – L side plank 3 – R side plank Weightlifting: Snatch 6xE2MOM 1 Power Snatch + 1 Snatch @ 90%+ WOD: 12 Min AMRAP 20 L- DB Cluster 50/35 20 DB FR Lunge 20 R- DB Cluster 20 DB FR Lunge *USE ONLY…

Warm-up: 3×5 kettlebell windmills Weightlifting: Clean 6xE2MOM 1 Power Clean + 1 Clean @ 90%+ WOD: 15 Min AMRAP 3, 6, 9, 12, 15, … T2B Russian KBS 53/35 Goblet Squat RX+ 15 Min AMRAP 3, 6, 9, 12, 15, … GHD Sit Up Russian KBS 70/53 Goblet Squat

WOD: Jackie – For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups WOD:3 RFT 30, 27, 24 Power Clean 115/85 Burpee over bar Rx+ 3RFT 30, 27, 24 Power Clean 1135/95 Burpee over bar

Weightlifting: Back Squat 3xE3MOM 3 x 10 Back squat @ 70% 3 x 10 bent over row between sets *Super set the movements, complete both squats and row in each 3 min interval WOD: 21xEMOM – For Time 1 – 15/10 Cal row 2 – 6 Burpee over DB + 30 DU 3 – 6…