WOD

The CrossFit Open kicks off this week! Come hang at the box Thursday night at 8pm to watch the announcement of 15.1!

Gymnastics
4 Rounds (not for time)
2 Wall Walks + 10 Wallfacing Shoulder Touches
8 Weighted Hip/Back Extensions

Metcon:
For Time
50 Burpees
rest 2 minutes
5 Rope Climbs (15′)
rest 2 minutes
1000m Row
rest 2 minutes
50 KB Swings (70#/53#)

Strength:
Front Squats 5×3

Metcon:
AMRAP10
10 Hang Power Cleans (135#/95#)
30 Double Unders

Finisher:
Max Effort – 2 minutes
Weighted Hollow Body Hold

Barbell 10am.

Final week of clean and jerk cycle! So that means come and apply what you have learned and spend the hour working to a heavy single! If you fail the jerk, continue building on the clean.

Open Gym 11am-1pm.

Ocean Grove Fire Fundraiser!
9am, $10 donation.

Partner WOD
AMRAP18
Pacer
400m Row
Worker
amrap of
5 Pullups
10 Pushups
15 Air Squats

Strength:
Shoulder Press 7×1 (82%)

Metcon:
42 Wall Balls (20#/14#)
21 Back Squats (155#/105#)
30 Wall Balls
15 Front Squats
18 Wall Balls
9 Overhead Squats

Opener:
5 Rounds
Partner Band Sprints

Headliner:
5 RFT
10 Burpees
35 Double Unders

After Party:
2 Rounds
1 Min Max Effort – Airdyne
Rest 3 minutes between rounds

Skill/Strength:
EMOM20 – 1 Snatch

Metcon:
AMRAP8:
10 Situps
10 Box Jumps (24″/20″)
15 Situps
10 Box Jumps
20 Situps
10 Box Jumps
25 Situps
10 Box Jumps
etc.

Gymnastics:
4 Rounds (not for time)
:20 ring support hold, 3 sec tempo descent, 2 sec pause at bottom.
8 Hollow body band pulls

Metcon:
2 Rounds
In 4 minutes:
Row 500m
Max Pushups
Rest 1 minute
In 4 minutes:
75 Air Squats
Max DB Snatches (Rx= 50/30) (CRX= 70/50)
Rest 2 minutes

Strength:
Front Squat 5×3 (82%)

Metcon:
3 RFT
40 Double Unders
20 Pullups
20 Clean & Jerks (95#/65#)

After Party:
Wrist/Forearm Mobility

Barbell Club 10am
Open Gym 11am-1pm