Workout of the Day
CF Lite Strength:
Each 2:30×8
8 Kb Push Press + 20 Russian Twists
CF Lite WOD:
21-15-9
Kb Front Squats
Strict Pull-ups (use less bands if possible)
CF Strength:
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
Front Squat
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%
CF WOD:
21-15-9
OHS 140/105#
Strict Pull-ups
Post your results to the Whiteboard.
Workout of the Day
Fitness/Performance Strength:
Scap Jacked Strength on X-symmetry
Fitness/Performance WOD:
3 rounds for time of:
400 m run
20 pull-ups
50 air squats
Post your results on the Whiteboard.
Sign up for our Overhead Movement and Mobility Camp this Sunday, 23rd from 1-3:30 PM! Click Here to Register Now!
Workout of the Day
Fitness WOD:
10 min AMRAP of:
60 Burpee over Kb
30 Goblet Squats
30 Pull-ups/Ring Rows
Fitness Strength:
14 min alternating EMOM w/ Accessory Work
OR
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups
Performance Accessory:
10 min alternating EMOM of Strength Work
Post your results on the Whiteboard.
Click above for a few warm up drills for the snatch, you can use this with the barbell prior to the EMOM!
Workout of the Day
Fitness Strength:
3×10 Knee Raises on Pull-up Bar
3×5 Delt Raises
3×5 Kb Row
3×10 Kb Goblet Squats to Box
Fitness WOD:
20 min AMRAP of:
1 Wall Walk
5 Assisted Pull-ups/Ring Rows
10 push-ups
15 Air Squats
OR
Performance Strength:
10 min EMOM of:
2 High Hang Snatches
5 min EMOM of: 2 Hang Snatches
Performance WOD:
20 min AMRAP of:
1 Snatch 185/120
5 Pull-ups
10 Push-ups
15 Air squats
Post your scores to the Whiteboard.
Holiday Hours Reminder:
Tuesday 9:30-11:30 AM Open Gym with guided workout posted
Wednesday CLOSED
Thursday 9:30-11:30 AM Open Gym with guided workout posted 9:30 AM Elements Class
Friday Regular Hours Resume, Elements Classes 7:30 AM & 5:30 PM
Workout of the Day
Fitness WOD:
“12 days of Christmas”
Complete the following workout like the song is sang:
1 wall walk
2 box jumps
3 clapping push ups
4 Russian twists
5 Kb swings
6 burpees
7 broad jumps
8 v-ups
9 goblet squats
10 assisted strict pull-ups
11 wallballs
12 kb lunges
OR
Performance WOD:
“12 days of Christmas”
Complete the following in the order the song is sang:
1 MU
2 Box jumps 38/30
3 HSPU
4 Thrusters 95/65
5 Kb Swings 32/24kg
6 Burpees
7 Broad Jumps
8 K2E
9 OHS 95/65
10 Pull-ups
11 Sit ups
12 pistols
Post your scores to the Whiteboard.
Workout of the Day
Performance/Fitness Strength:
Pull-up/Dip Complex
then
Fitness WOD:
Row 1,000 m THEN
50-40-30-20-10 of:
Sit-ups
Single Unders
Box Jumps
or
Performance WOD:
Row 1,000 m THEN
3 rounds of:
12 Power Cleans 95/65
12 OHS 95/65
then
Extra Credit:
3×3 Turkish Get-ups
