WOD

Today’s Workout 

Strength 

• 8 x 2 Shoulder Press (build)

Conditioning 

Today’s Workout

• Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

  Complete as many rounds as possible in 20 minutes of:

  8 Toes-to-bars
  10 Dumbbell Hang C&J 50/35 lb
  14/12-Cal Row

Today’s Workout 

Weightlifting

•  10-8-6-4-2 Bench Press + Strict Pull Ups (Building)

Metcon

• AMRAP5
  5 Deadlifts (225#/155#)
  10 HR Pushups

  Rest 3 Minutes between AMRAPS
• AMRAP5
  3 Deadlifts (315/205#)
  6 Strict HSPU

Please note our Holiday Schedule for tomorrow (12/24) and Saturday (12/25). Wodify is updated with the Holiday Schedule!

Today’s Workout

Strength

• Front Squat 5×5 @50-60% of 1RM

Metcon

4 Rounds

10/7 Cal Assault Bike
10 Hang Power Cleans (95/65#)
10 Front Rack Lunges
10 Burpees Over Bar

Today’s Workout

• Metcon (Time)

  5 Rounds:

  9 Deadlifts (225/155#)
  12 Toes To Bar
  15 Box Jumps (24/20″)
  18 Cal Row/Ski

Today’s Workout 

Weightlifting

• Back Squat 5×5 @50-60% of 1RM

Conditioning 

• Annie’s Got a Gun (Time)
  50-40-30-20-10
  Double Unders
  AbMat Situps
  *10 Pistols after each round

  Inspired by Aerosmith

We will be CLOSED today due to our Annual Holiday Brunch. Looking forward to seeing all of you!

Today’s Workout 

Today’s Workout 

Strength

Paused Front Squat (3RM, :03 Pause)

Today’s Workout 

• 3 Rounds:
  1k Row/Ski
  500m Run
  50 Situps