ALL CLASSES SKILL: Kipping Pull-up progression WOD: "Fran" for time 21-15-9 Thrusters (95/65) Pull-Ups Lv1: 65/45 Lv2: 75/55 *This ICONIC CrossFit WOD will be run in heats, so you can get your choice pull-up bar, and cheer each other on!...
STRENGTH: 15 min to warm-up and complete: Snatch Pull 3-3-3-3 @ 90-100% Rest at least 90 sec between sets Partner WOD: 15 min AMRAP 20 Power Snatch* 10 Synchro Bar- Facing Burpees 30 Box jump Overs* 24/20” 10 Synchro Bar-Facing...
WOD: 25 min AMRAP Run 336m Max rep Unbroken Push-Ups Max rep Unbroken DU* *Scale with 1 min of Max DU (does not have to be unbroken) Score = total push-ups + total Cus REQUIRED by the...
STRENGTH: Every 2.5 min, 5 sets 3 Back Squat @ Same weight all 5 sets WOD: Every 2 min/ 1 min rest - 5 rounds Row 10/8 Cal Hang Squat Cleans for reps in remaining time Rest,...
Skill: Kipping HSPU progressions- Video WOD: 30 sec on/off - 6 rds HSPU for reps T2B for reps Finisher: “T-Y-I-W” 15 sec arm raises in each position- 3 rounds then, Overhead banded distraction 1 min per side REQUIRED by the City of...
Schedule, weather permitting: 11am, 12pm, 4pm, 5pm, 5:30pm, 6pm! HERO WOD: "Rankel" 20 min AMRAP 6 Deadlifts (225/155) 7 Burpee Pull-ups 10 Kettlebell Swings (70/53) 200 m Run Lv1: 155/105, 35/25 Lv2: 185/135, 53/35 Lv3: 225/155, 70/53 "U.S....
A. Every 2 min- 5 sets: 3 Behind the Neck Push Press + 2 Pressing Snatch Balance + 1 Snatch Balance B. Every 2 min- 4 sets 3 Halting Snatch (2 sec pause at knee) C. Every...
8:30 AM Lite 'N Tite WOD: For Time: 75 Cal Row 75 DU 75 Sit-ups 75 Wall Balls 75 Sit-ups 75 DU 9:30/ 10:30/ 11:30 AM: STRENGTH: Every 2 min for 6 sets Front Squat (off rack) 5-5-3-3-2-2 WOD: For Time: 75 Sit-ups 75 Thrusters...
LUNAR NEW YEAR WOD: "YEAR OF THE OX" 21 min AMRAP 12 Push-ups 20 Goblet Lunges (50/35) 21 KBS (50/35) *at the top of every 2 mins, Box push 25m + 45/25# REQUIRED by the City...
WOD: 500m Row x 3 1. + 10 sec split 2. + 5 sec split 3. Max effort, blind ~2 min rest between sets or after partner finishes Finisher: 3 sets, alternating -5-10 Strict T2B -15 Dbl DB Bent...