WOD

Today’s Workout

Gymnastics

• 25-20-15-10-5 Reps NOT For Time:
  • Ring Dip
  • Hollow Body Rocks

Conditioning

• 6 Rounds, 1 minute rest between 
  • :30 Max Burpees over the Bar
  • :30 Max Clean and Jerks (RX- 115/75#) (CRX- 135/95#)

Next Level

• 5 Rounds Supersetted:
  • 10 DB Strict Press
  • 10 Bulgarian Split Squats 

Endurance- 8am

• Max Effort 5k Run

Barbell Club- 9am

• Max Snatch
• Max Clean and Jerk
• Max Back Squat

Open Gym- 10-12pm

Next Level Class will be at 7AM this morning. It will resume to 11AM starting next week.

Today’s Workout

Alternating rounds with a partner, complete the following from 0:00-30:00:

• P1- 1 Round of “Helen”
  P2- 50 Wallballs (20/14#)
  P1- 50 Wallballs
  P2- 1 Round of “Helen”
  P1- 50 Wallballs
  P2- 50 Wallballs
  P1- 1 Round of “Helen”
  P2- 1 Round of “Helen”
  P1- 50 Wallballs
  P2- 50 Wallballs
  P1- 1 Round of “Helen”
  P2- 1 Round of “Helen”

From 30:00-35:00

• Rest

35:00-40:00

• 5 minutes for EACH partner to establish a 1RM Squat Clean Thruster 

Reminder: Next Level Class will be moved to 7AM THIS Saturday ONLY. Going forward, it will be back at 11AM. Thank you.

Today’s Workout

Skill

• Spend 15 minutes working on Muscle Up Technique skills/drills. Practice Bar/Ring, transitions, etc. If you have Muscle Ups, go for a max set unbroken.

Conditioning

• AMRAP18
  • 60 Calorie Row
  • 60 Toes to Bar
  • 40 Wallballs (20/14#)
  • 40 Cleans (135/95#)
  • 20 Muscle Ups

Treat this as an Open workout. Open standards on all movements.

Scaling- 

• Hanging knee raises
• 95/65#
• Jumping Chest to Bar Pull ups

Next Level

• EMOM10: 
  • 3 Touch n Go Power Clean + Push Jerk (Build to heavy TNG Triple)

Today’s Workout

Strength

• Take 20 minutes to build to a HEAVY Hang Snatch

Conditioning

21-15-9 Reps For Time:

• Power Snatch (95/65#)
• HS Push Up (SX- Heavy DB Push Press)

Next Level

Mobility:

• Twisted Cross- 1 min each side
• Couch Stretch- 2 min each side 

Conditioning

• Alternating with a partner OR in Teams of 3-5 complete:
  • 10 Rounds EACH
    • 50′ Sled Push (AHAP) (Build)
    • 10 Box Jumps (24/20″) (CRX- 30/24″)

After Party

• 1 Min MAX EFFORT……Assault Bike.
• **Skip if doing “Next Level”

Next Level

• For Time:
  • 50 Cal Assault Bike (3:00 time cap)
  • 1 Mile Run

 

Today’s Workout

Strength

• Take 15 minutes to find a 3RM Split Jerk (from the rack)

Conditioning

• Every 2:00 x 10 Rounds
  • 6 Burpees over the Bar
  • 5 Hang Power Cleans 
  • 4 Shoulder to OH 

SX- 115/75#

RX- 155/105#

CRX- 185/125#

Next Level

• EMOM15
  • 1- 50′ HS Walk
  • 2- 5-7 Ring Muscle Ups
  • 3- 30 Unbroken Double Unders

 

The Week Ahead:

Monday- 3RM OHS + “Nancy”

Tuesday- 3RM Split Jerk + Triplet

Wednesday- Sleds 

Thursday- Hang Snatch + Couplet

Friday- Muscle Up Practice + AMRAP Chipper

Saturday- Team Competition Style Workout

Sunday- Endurance, BBC, OG

 

Today’s Workout

Strength

• Take 20 minutes to find a 3 Rep Max Overhead Squat

Conditioning

• “Nancy”
  • 5 Rounds For Time:
    • 400m Run
    • 15 OHS (95/65#)

Next Level

• EMOM10:
  • Odd- 2 Legless Rope Climbs
  • Even- 12 Deficit HSPU (4″/2″)
• 50 GHD Sit Ups For Time 

Thanks to everyone who came out to celebrate the 5 weeks of the Open last night at Bar A! It goes without saying how proud we are of all of our athletes day in and day out. We look forward to what this next year has in store for all of you at CFSE! 

 

Endurance- 8AM

• 2 Rounds:
  • 400m Run
  • 600m Run
  • 800m Run

Work:Rest= 1:1

Barbell Club- 9AM

• Clean and Jerk- Heavy single by feel
  • Then: 2×1 @90%
• Clean Pull
  • 3×2 @ 105%
• Back Squat- 3RM
  • 95% x 5
  • 90% x 5

Open Gym- 10-12PM

Tonight we will be getting together at Bar A around 8pm to celebrate everyone’s hard work during the 5 weeks of the 2016 CrossFit Open. Please let friends from other gyms know so they, too, can come celebrate the season! We are beyond proud of everyone’s effort those 5 weeks, but even more proud of the atmosphere in which you guys created during every single workout. Here’s to 2016 gone and a big 2017 season! 

 

Today’s Workout

AMRAP7 alternating ROUND with a partner:

• 9 Toes to bar
• 6 Thrusters (115/75#) (CRX- 135/95#)
• 3 Bar Facing Burpees 

Rest 3 Minutes

With a partner, complete FOR TIME:

• 2k Row
• 50 Deadlifts (225/155#)
• 25 Rope Climbs

*20 minute time cap*