Happy Labor DAY!

Happy Labor Day! Come celebrate all your hard work in the office by getting in a great WOD before your BBQ! 

Holiday Hours: 8,9,10AM & 3:30/4:30/5:30PM

SWOD:

10min EMOM:

3 Back Squats at 55-60% of 5 rep max

 

WOD: “JUSTINE”

50 Double Unders

10 Burpees over Hurdle

40 DU

10 BOH

30 DU

10 BOH

20 DU

10 BOH

10 DU

10 BOH

The cheese stands alone….

Part A. 10 minute EMOM 1 Farmers Carry down and back (Rx 70/53) (Adv 100/70) Max reps Hang Squat Snatch (Rx 95/65) (Adv 115/85) * Score is total snatches   Part B. 4 Rounds for Time 4 Power Snatches at 80% 1RM Snatch 16 Back Squats (same weight as snatch) 16 Plate Push Ups *…

Partner WOD! Bring Your Frenemies!

9am Partner WOD | 10am Open Gym | 11am Frenemie WOD Partner WOD: Complete 3 rounds of the following with your partner! 2 Minute Bear Complex 2 Minutes Hand Stand Push Ups 2 Minutes AirDyne for Calories 2 Minutes Chest to Bar Pull Ups   First team member completes minute 1, second team member completes minute…

Your Burpee Pulled What?

Part A. 10 minute EMOM 3  Bench Press at 55-65% of 5RM Part B. Death by 1 Burpee Pull Ups and 2 Cal Airdyne (yesssss!) 20 minute time cap. Score is number of reps completed successfully for both movement. *On the odd minutes complete Burpee Pull Ups, on the even minutes complete cal airdyne. Burpee Pull Ups…

.@%,

Part A. 5×3 Deadlifts  Base off your 5RM. Set 1 @ 55%, Set 2 @ 75%, Set 3 @75%, Set 4@85%, Set 5 near 3RM   Part B.  Complete the following for time… 100 Double Unders buy-in followed by 10 Rounds of… 3 Squat Clean Thrusters (Rx95/65) (Adv 135/95) 9 Supine Ring Rows (Rx – shoulders…

Today is another chance to make yourself proud!

Part A. 3×10 Front Squat at 55-65% of 5RM Want to get a better rack? Front rack that is….check out this awesome article from Invictus CrossFit that demos some awesome stretches focusing on  your teres major and posterior deltoid. Part B. Chipper! 15 Push Jerks (Rx 95/65) (Adv 135/95) 25 Goblet Squat (Rx 53/35) (Adv 70/53) 25…

Press it! Press it Good!

Part A. Strict Press 10 Minutes to build to heavy 3RM Part B. 7 Minute EMOM 3 Push Press @ 80% of the weight achieved in Part A Part C. 15 Minute AMRAP 10 Power Cleans (Rx 95/65) (Adv 135/95) 20 Air Dyne 10 Handstand Push Ups 20 Box Jump (24/20) 3, 2, 1…Go!   How…

Chelsea

Benchmark WOD: “Chelsea” EMOM for 30 minutes perform 1 round of Cindy for as far as you can make it! 5 Pull Ups 10 Push Ups 15 Air Squats 3, 2, 1…..Go!

classic films.

12pm SWOD | 1pm Open Gym Part A: 5 Rounds (not for time) 5 Snatch Balance (work up to about 75% of max by last round)   Part B: 4 Rounds for Time! 5 Snatches (Rx 115/75) (Adv 135/95) Prowler or Sled Drag, Down & Back 15 Calories Airdyne 20 KB Swings (53/35) 3, 2,…

A or B?

9am Partner WOD | 10am Open Gym Partner A runs 400m while Partner B performs as many reps of the exercise as possible. Once each partner both complete the exercise, then move to the next exercise. Score is total reps between both partners. Rope Climbs Toes to Bar Wall Climbs Thrusters (115/75) 3, 2, 1….Go!