Monday 2.28.22
CLEAN COMPLEX Power Clean + Hang Clean + Jerk build to heaviest in 12min POWER CLEAN 8min to a HEAVY double CONDITIONING AMRAP 10 12 Power Snatch (75/55) 9 Lateral Burpees 6 Pull-ups
Month: February 2022
Thursday 2.24.22
GOAT DAY / Recovery EMOM 20 Min 1: Machine,Double Unders, or Box Jump Min 2: Any movement (athletes choice) pick your own loading and rep scheme Open 22.1 live announcement is today at 2:00 CT on the games.CrossFit.com website. We should have heat sign ups link posted tonight for Friday evening and Saturday morning. We Read more about Thursday 2.24.22[…]
Wednesday 2.23.22
WARMUP 3 Rounds 10 RDL 10 Pushups into Samson/Pigeon 10 Situps SQUAT VARIATION In 15min build to a moderate set of 2-3 Squats (Front, Back, or OHS). Keep it light focusing on posture and form. CONDITIONING AMRAP 12 3-6-9-12-15…. Deadlift (185/125) Lateral Burpees
2022 Open Schedule
The 2022 Open kicks off this Thursday with Open announcement 22.1 at 2:00pm. If you haven’t done so already, get signed up at games.crossfit.com so you do not miss out on this 3 week community event. Please note the following changes to our weekly E80 class schedule beginning Friday, Feb. 25. Thursday: 5:00am, 9:00am, 4:30pm, Read more about 2022 Open Schedule[…]
Tuesday 1.22.22
WARMUP 3 Rounds: 50 Jump Rope Singles 5 Single DB RDL + 5 Right Arm DB Snatch 5 Single DB RDL + 5 Left Arm DB Snatch 10 Empty BB Strict Press SHOULDER 2 OVERHEAD 3-5 BB Strict Press x 2 sets 3-5 BB Push Press x 2 sets 3-5 BB Push Jerk x 2 Read more about Tuesday 1.22.22[…]
Monday 2.21.22
WARM UP 2 Rounds: 200m Row 5 RDL + 5 Hang Power Clean 10 Air Squats 5 Bar Kips + 5 Pull-ups POWER CLEAN + C2B 5 Rounds: 5 Power Cleans (build in weight) 3-5 Pull-up Variation (build in difficulty) CONDITIONING OPEN 14.4 AMRAP 14 (w/partner) 60 Calorie Row 50 T2B 40 Wallballs 30 Power Read more about Monday 2.21.22[…]
Friday 2.18.22
FRONT/OH/BACK SQUAT 2 Squats + 1 Pause (3sec) Squat 15min to heaviest choose variation CONDITIONING AMRAP 18 50 Wallballs 40 Situps 30 KBS (53/35) 20 Pushups 10 C2B Pullups
Thursday 2.17.22
WARMUP 2-3 Rounds: 30s Row 10 Step Ups + 5 Box Jumps 8 Bar Kips + 4 T2B CONDITIONING EMOM 24 (6 rounds) Min A: 15/12 Calorie Row Min B: 12 T2B Min C: Max Burpee Box Jump Overs Min D: Rest Score is Total Burpee Box Jump Overs
Wednesday 2.16.22
WARMUP/PRIMER 3 Rounds: 1-2 Walkouts 8 Pushups 10 Situps 8 Snatch Grip RDL 10 Empty Barbell Muscle Snatch DEADLIFT + HSPU/WALL WALKS 5 Deadlifts + Max HSPU or 1-2 Wall Walks 4 Deadlifts + Max HSPU or 1-2 Wall Walks 3 Deadlifts + Max HSPU or 1-2 Wall Walks 2 Deadlifts + Max HSPU or Read more about Wednesday 2.16.22[…]
Tuesday 2.15.22
WARMUP/PRIMER 2 Rounds: 250m Row 8 RDL + 4 Power Clean + 2 Push Jerks POWER CLEAN 5-4-3-2-1RM for the day CONDITIONING AMRAP 4/REST 4: Buy In – 500m Row Max Clean & Jerks (95/65) AMRAP 4/REAT 4 Buy In – 500m Row Max Clean & Jerks (115/75) AMRAP 4/REST 4/ Buy In – 500m Read more about Tuesday 2.15.22[…]