Workout of the Day

Mon Oct 14

Remember, if you are doing the open, scores need to be submitted by 5pm on Monday (today).

STRENGTH:

Pausing Front Squat
On the 1:30 x 6:
1 Pausing Front Squat (:01 in bottom)
1 Front Squat
* Build to a moderate, but not a max effort.

CONDITIONING:

7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

Fri Oct 11

CROSSFIT OPEN INFO:

For those of you wondering how this oddball Open year is going to be conducted, here is some clarification: For the duration of the open we will be moving our Thursday morning open gym to 4:45pm to watch the live announcement. Because of this, Striking will be cancelled until 11/14. We will then be holding the open WOD on Friday’s as the normal workout of the day. Then on Saturday we will have two options as follows: First, the 8am class will be a normal conditioning workout for those who have already done the open workout on Friday and wish to still workout on Saturday. Second, the 9am class will be another opportunity to tackle that week’s challenge.

We will not be allowing any other open opportunities beyond those outlined above unless you have 24/7 access and can coax someone to join you and help judge. Because of this odd transition year, we will be holding off our intramural open until next fall.

If you have any questions please ask a coach!!! The madness begins on 10/10

CONDITIONING:

OPEN WOD 20.1

10 rounds for time of:
8 ground-to-overheads, 95/65
10 bar-facing burpees

Time cap: 15 minutes

Mon Oct 07

STRENGTH:

Back Squat:
On the 2:30 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

MIDLINE/ACCESSORY:

Accumulate 2 Minutes in Each Static Position:
A) 2 Minute Handstand Hold (freestanding if poss)
B) 2 Minute Hollow Hold
C) 2 Minute Front Squat Bottom Hold @ 40% 1RM

Tue Oct 01

CONDITIONING:

  1. For Time (12 Minute Cap):
    50/35 Calorie Bike
    50 Handstand Push-ups

  2. On the 15:00:
    For Time (10 Minute Cap):

    35 Sit-ups
    125' Overhead Walking Lunge (50/35)
    25 Sit-ups
    100' Overhead Walking Lunge
    15 Sit-ups
    75' Overhead Walking Lunge

  3. On the 30:00:
    3 Rounds For Time:
    400 Meter Run
    21 Lateral Bar Burpees

Wed Sep 25

TEAM BARBELL CONDITIONING:

“Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

... Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

... Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Mon Sep 23

STRENGTH:

In a 1:30 Window:
7 Power Cleans (115/85)
7 Front Squats (115/85)
7 Push Jerks (115/85)
   ... Rest :30 Seconds 
In a 1:30 Window:
5 Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)
   ... Rest :30 Seconds 
In a 1:30 Window:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
   ... Rest :30 Seconds 
In a 1:30 Window:
1 Power Cleans (185/135)
1 Front Squats (185/135)
1 Push Jerks (185/135)

CONDITIONING:

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Fri Sep 20

STRENGTH - ish:

4 Rounds, On the 5:00:
250 Meter Row
7 Bench Press
21 V-Up
……………….

REST 5 Minutes, then:

GYMNASTY STRENGTH:

AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

...

Continue to add (1) rep to each movement until the cap is reached.