Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there!
https://games.crossfit.com/open
Warm up: Pvc stuff / Empty bar practice
2. 5 Rounds for time:
10 Overhead squats @ 95 / 63
15 Medicine ball sit ups
Warm up: 3 rounds 10 lunges / 8 ghd sit ups
2. As many rounds as possible in 5 minutes:
10 Calorie effort on a thing
10 Hang power snatches @ 75 / 53
Rest 2 Minutes
As many rounds as possible in 5 minutes:
10 Calorie effort on a different thing
10 Hang snatches @ 75 / 53
Rest 2 Minutes
As many rounds as possible in 5 minutes:
10 Calorie effort on a different thing
10 Overhead squats @ 75 / 53
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
Warm up: 2 minutes on a thing / X walk / Seated good mornings
2. 30, 20, 10 Reps for time:
Ring Pushups
Lateral bench jumps
Overhead squats 75 / 53
Hey, Holiday hours for this week are:
Monday: Normal
Tuesday: Normal
Wednesday: Normal
Thursday: Last class @ 4:30
Friday: Closed
Weekend: Normal hours
Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups
12 Rounds for Time:
1 Snatch + 2 Overhead Squats
6 Kneeling Squat Jumps
1 Muscle up + 2 Dips
6 Bar facing burpees
Hey, Holiday hours for this week are:
Monday: Normal
Tuesday: Normal
Wednesday: Normal
Thursday: Last class @ 4:30
Friday: Closed
Weekend: Normal hours
Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses
1 Overhead squat
3 Front squats
5 Back squats
*You are welcome to change weights whenever you want.
(Example: 155 Overhead squat, 185 Front squat, 225 back squat)
2. For time:
20 Shoulder to overhead @ heavy
15 Strict pullups
10 Shoulder to overhead @ heavier
5 Strict pullups
*Don’t be the person who tries to go from a rack. Blech.
Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps
Minute 1. Swimming frog x 10
Minute 2.Bulgarian split squat x 6 each leg
Minute 3. Seated plate press x 15
2. 5 Rounds for time of:
10 Pullups
* Round 1 – 8 strict, 2 kipping
Round 2 – 6 strict, 4 kipping
Round 3 – 4 strict, 6 kipping
Round 4 – 2 strict 8 kipping
Round 5 – 10 kipping
15 Front squats @ 115 / 83
Warm up: PVC Pull throughs / Band work / Empty bar work
2. On a 16 minute timer:
Start with an 800 Meter Run
At the 6 minute mark do As many Rounds as possible in 10 minutes of:
6 Overhead Squats
8 Burpee box jump overs
12 Sit ups
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction
1 Back squat
2. 10 Rounds for time:
6 Overhead squats
3 Muscle ups
Warm up: Plate raises / Band work / Empty barbell work
Every minute on the minute for 20 minutes:
Odds: 1 Overhead squat
Evens: 1 Power snatch
2. For time:
25 Overhead squats @ 95 / 63
25 Pullups
25 Overhead squats @ 75 / 53
25 Pullups
