Warm up Please check in at the start of Open Gym with Coach Avery – on the 2nd floor. Your choice then… 160/130 Calories on Assault Bike in 12 minutes. Strength Back Rack Barbell Walking Lunge 3×8/leg, across, rest 2-3… Read more »
Workout of the Day
CrossFit Open 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches (115/75) In 6 minutes, find a 1 RM Clean and Jerk.
Weekly Quota (perform on your own time before, during, after class or Open Gym): 60 minutes Cardio 80-100 Russian Swings 60-80 Pushup/Dips 70-90 Straight Arm Pulldowns 80-100 Strict Toes to Bar/Knee Raises Sunday 1/8 Tall Clean + Jerk 5x(3+3) 20-40kg… Read more »
Thursday 1/5 Strength In 20 Minutes, find a 3 RM Push Press from the racks. Conditioning Partner WOD 16 minute AMRAP: 5 Tuck Ups 7 Lateral Burpees over the bar 9 Push Press (95/65) Note: Complete a full round then… Read more »
Thursday 1/5 Strength Back Squat 3×3, across (80-85%) Conditioning For Time: 18-12-6-12-18 reps for time of: Hang Power Cleans (135/95) Front Squats (135/95) Burpees over the Bar Friday All Levels 1/6 “CrossFit Open 15.1” Complete as many rounds and reps… Read more »
Specialty Class – Your choice.
Strength Push Press 5×5, increasing Compare to 12/20/16. Conditioning 3 rounds, 1 minute at each station, for max reps of: Chest to Bar Pull ups Handstand Pushups Row for Calories Double Kettlebell Swings (2×24/2×16) Box Jump w/ step down (24/20)… Read more »
Strength Power Clean 6×3, from the hip, increasing Conditioning For Time: 50 Front Rack Reverse Lunges (95/65, 25/leg) 40 Sit ups 30 Power Cleans (95/65) 20 Burpees 10 Thrusters (95/65)
Warm up 3 rounds of Barbell Complex: 5 Snatch High Pulls, from the hang 5 Muscle Snatch, from the hang 5 Tall Snatch 5 Snatch Grip Push Press (BTN) 5 Overhead Squats You can increase weight, but keep it light…. Read more »