Saturdays are for partner workouts! Grab a partner and split up the work however you like with only one person working at a time Jedi Master For time: 30 Power Snatches, 135/95 lbs 80 Push-ups 40 Squat Snatches, 135/95 lbs 70 Handstand Push-ups 50 Overhead Squats, 135/95 lbs 60 Ring Dips Jedi Knight For time:… Read more »
Jedi Master Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 135/95 9 Alternating Split Jerks 135/95 6 Bar Muscle Up Jedi Knight Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 115/75 9 Alternating Split Jerks 6 Chest to Bar… Read more »
Jedi Master Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to 6″ Target 20 Overhead Walking Lunges 45/35 Handstand Walk 50ft 10 box Jumps 30/24 Jedi Knight Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to a 6″ Target 20 Overhead Walking Lunges 45/35 Bear… Read more »
Jedi Master 3 Rounds 3 Min Each Bike 1000m Max Rep Strict HSPU Rest Skill AMRAP 5 Barbell Bent Over Row 45/35 Jedi Knight 3 Rounds 3 Min Each Bike 800m Max Rep Pike Push Up Rest Skill AMRAP 5 Bent Over Barbell Row 45/35 Padawan 3 Rounds 3 Min Each Bike 600m Max Rep… Read more »
Jedi Master Skill Death By Hang Power Clean 135/95 Teams of 3 Row 4500 M in 500 intervals Jedi Knight Skill Death By Hang Power Clean 95/65 Teams of 3 Row 4500 m in 500 intervals Padawan Death By Hang Power Clean 65/45 Skill Teams of 3 Row 3600 m in 400m intervals
Jedi Master Skill E3MOM 18 2 Back Squats For Time: 30 Pull ups 30 Push Ups 120 Air Squats 30 Push Ups 30 Pull Ups Jedi Knight Skill E3MOM 18 2 Back Squat For Time: 20 Pull Up 20 Push Up 90 Air Squat 20 Push Up 20 Pull Up Padawan Skill E3MOM 18 2… Read more »
The Open is over and it’s time to get back to regular programming. Expect the weeks to be a little smoother and less redundant! Good stuff is ahead. Tomorrow we have 2 CrossFit classes to choose from. Three partner workouts that are 5 mins long each. See you bright and early for a great start… Read more »
Jedi Master 40 RMU 80 Cal Row 120 Wall Ball *Partition as you wish!* Jedi Knight 40 Pull Ups 80 Cal Row 120 Wall Ball *Partition as you wish!* Padawan 30 Negative Pull Ups 60 Cal Row 80 Wall Ball *Partition as you wish!*
Jedi Master/Knight AMRAP 22 10 Box Jumps 30/24 20 Calorie Row 4 Rope Climbs 20 Bike Cals Padawan AMRAP 22 8 Box Jumps 12 Calorie Row 4 Rope Pulls 12 Calorie Bike
Jedi Master For Time 100 Ring Rows Skill Bench Press 5 x 3 Jedi Knight For Time 100 Ring Rows Skill Bench Press 5 x 3 Padawan For Time 60 Ring Rows Skill Bench Press 5 x 3
Outdoor classes are in full swing, and we have added the 5:30 a.m. class for all of you early birds!! Plus, for those of you who like to kick off your weekend with a nice, grueling, partner workout, Saturday classes are back!! Join Coach Amanda at 8 and 9 on Saturday mornings. Still no word on when we can move classes inside, but we are excited for everyone to see the improvements we’ve been working on, and to play on the new skiergs!
If you are a teen/have a teen/know a teen that might want to try out a Teens class (ages 12-18), let us know. In the absence of organized sports and physical education classes, our kids have a lot of pent up energy that needs to get out. We are still working out what days/times classes will be, so stay tuned!
Lots of fun WODs this week!! It’s going to be HOT most days, so make sure you’re listening to your body and letting it acclimate. Make sure that you’re bringing your mat with you for class, as well as water and SUNSCREEN!!