Back Squat | WOD 5.9.19
Back Squat Fitness 4 x 3 4 sets of 3 reps. Sets across. Add a few lbs to last week. Performance Heavy 1 One work set, heavier than last week, not max effort. Post loads to comments. Exposure 7 of 8...
View ArticleClik here to view.
Clean and Jerk | WOD 5.10.19
Clean and Jerk Complex Every 3:00 x 5 Reps: Hip Clean + Mid Hang Clean + Knee Hang Clean + Jerk The barbell should not travel down the thigh in the first Clean from the “Hip” position. The Jerks may be...
View ArticleClik here to view.
WOD 5.11.19
Partner WOD In teams of 2 with one parter working at a time, alternate complete rounds of… A) AMRAP 12 Minutes: 12 Alternating Front Rack Reverse Lunges 115/75 12 Alternating Renegade Rows (no Push-Up)...
View ArticleClik here to view.
05/19/19 Game of Thrones Finale Viewing Party
Join us the night of Sunday, May 19th for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your fellow fitness...
View ArticleClik here to view.
WOD 5.12.19
“Hope” 3 Rounds for Max Reps of: 1) Burpees 2) Power Snatches 75/55 3) Box Jumps 24/20 4) Thruster 75/55 5) Chest-to-Bar Pull-Ups 6) Rest “Hope” has the same format as “Fight Gone Bad.” In this workout...
View ArticleDeadlift | WOD 5.13.19
Deadlift Fitness Heavy Triple One work set. Heavier than last week. NOT max effort Performance Heavy Single One work set. Heavier than last week. NOT max effort Post loads to comments. Exposure 8 of 8...
View ArticleClik here to view.
Snatch | WOD 5.14.19
Snatch 1-1-1-1-1 Work up to a max for the day. Be patient and stay over the bar from the floor through the mid-thigh, before finishing your pull vertically as in previous weeks. Post loads to...
View ArticleClik here to view.
05/19/19 Game of Thrones Finale Viewing Party
Join us the night of Sunday, May 19th from 8:3o to 10:30pm for a Game of Thrones final episode viewing party! Stick around after Open Gym to experience on of the biggest events in TV history with your...
View ArticleClik here to view.
WOD 5.15.19 | Press
WOD 5.15.19 4 Rounds for Quality: 5 Strict Toes-to-Bars (or Knees-to-Chest) 5e Dumbbell/Kettlebell Windmills 400m Sandbag Carry Perform the carry with a partner and trade off as needed. Post work to...
View ArticleClik here to view.
Squat | WOD 5.16.19
Back Squat 3 x 1 @80-85% of last week’s weight Post loads to comments. Exposure 8 of 8 _____________________ 5 Rounds for Time: 21 Russian Kettlebell Swings 24/16kg 15 Burpees 9 Kipping Pull-Ups Post...
View ArticleClik here to view.
Clean and Jerk | WOD 5.17.19
Clean and Jerk 1-1-1-1-1 Work up to a max for the day. Push or Split Jerks are okay, but choose one and stay with it. Post loads to comments. Exposure 8 of 8 _____________________ Sled Sprints: 5 x 80′...
View ArticleClik here to view.
WOD 5.18.19
WOD 5.18.19 Every 6 Minutes for 5 Sets: 8e Dumbbell Hang Power Snatches 50/35 8 Burpees 250m Row Consistent times. We advise taking it particularly easy today if you’re planning to do the CrossFit...
View ArticleClik here to view.
WOD 5.19.19
CrossFit Total Back Squat: 1-1-1 Press: 1-1-1 Deadlift: 1-1-1 After your warm ups, you will have 3 attempts at a 1RM on each lift. You can take fewer attempts if you wish but not more. You will...
View ArticleClik here to view.
WOD 5.20.19
Aerobic Recovery Day 40 Minutes for Quality: A) 400m Jog (or about 2:00) B) 10e Half Kneeling Band Chops C) 65m Each Single-Arm Farmer Carry (medium-heavy load) D) 20 Dead Bugs (hold a hollow) E) 20...
View ArticleClik here to view.
Pull-Ups | WOD 5.21.19
Pull-Ups Choose one of the following options and work on performing 4-6 sets. A) Strength Work: Strict Pull-Ups Sets of 2-5 challenging reps (assisted as needed) B) Strength + Skill Work: 2-3 Strict...
View ArticleClik here to view.
Clean | WOD 5.22.19
Power Clean and Push Press Every Other Minutes x 10: 5 Power Cleans + 3 Push Presses Start light and build to a medium-heavy load. Post loads to comments. Week 1 of 2 _____________________ 4 Sets for...
View ArticleClik here to view.
May 20, 2019 – June 2, 2019
CURRENT TRAINING CYCLE TEMPLATE Training Cycle Dates: M 5/20/19 – S 6/2/19 Goals: The next 2 weeks, from today through June 2nd, will be a “floater” period aimed at bridging the gap between...
View ArticleClik here to view.
Front Squat | WOD 5.23.19
Front Squat 5-3-1-3-5 Warm up and work up to a heavy set of 5 reps, then a heavy set of 3, and finally a heavy set of 1 before working back up. Post loads to comments. Week 1 of 2 _____________________...
View ArticleClik here to view.
WOD 5.24.19
WOD 5.24.19 AMRAP 5 Minutes: 5 Hang Power Snatch 95/65 5 Lateral Bar Burpees 5 Toes-to-Bars 5 Lateral Bar Burpees Rest 5 minutes, then… AMRAP 5 Minutes: 5 Hang Power Snatch 95/65 5 Lateral Bar Burpees...
View ArticleWOD 5.25.19
Partner WOD In teams of 2 with one partner working at a time, complete the following chipper for time: 300 Double-Unders 2000m Row 100 Box Jumps Modify the Dubs to Alternating Foot Steps or 2x Singles...
View Article