WOD

Today’s CrossFit Workout

Conditioning

• AMRAP20
  • 1 Mile Run
    30 Squat Cleans (135/95#)
    10 Shoulder to OH
    *In remaining time, continue to add 10# to Shoulder to OH until you can no longer complete 10 reps unbroken.

Today’s SWEAT Workout

• Every 2:00 x5
  • 100m Sprint
  • 5 Burpee Box Jump Overs
• Every 2:00 x5
  • 100m Sprint
  • 5 Burpee Pull Ups

Parade Day Schedule

•  8am Yoga, 9:00am and 9:45am SWEAT
• Barbell Club + Open Gym CANCELLED

Today’s Workout

• In Teams of 3, AMRAP15
  • Teammate 1, (pacer):
    6 Shoulder to Overhead (155/105#)
    12 Toes To Bar
    Teammate 2, (worker): Max Cal Ski
    Teammate 3: Rest
• Join forces with another team of 3:
  • 3 Rounds for each person of Max Rep Bench Press (155/105#)

Today’s CrossFit Workout

Strength

• Flex Complex, 1 every 3:00 x5
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats

*Build every set

Conditioning

• 4 Rounds
  • 10/7 Cal Assault Bike
    10 Dual DB Hang Power Cleans
    10 Dual DB Front Squats

    Rest 1:30 between rounds

RX: 2×50, 2×35#
Score = Total Time, including rest. 

Today’s SWEAT Workout

• 4-5 Rounds
  • 15 Dual DB Deadlifts
    12 Dual DB Reverse Lunges
    9 Dual DB Hang Power Cleans
    6 Dual DB Push Press
    3/3 Dual DB Renegade Row

Today’s Workout (CrossFit + SWEAT)

• “Ghost”
  • 6 Rounds for Total Reps
    • 1 Minute of Rowing for Calories
    • 1 Minute of Burpees
    • 1 Minute of Double Unders
    • 1 Minute of Rest

Today’s CrossFit Workout

• 5 Rounds:
  • 20 Hand Release Push Ups
  • 2 Rope Climbs
    • CRX Weighted Vest

Rest 3:00

• 3 Rounds:
  • 10 Strict HSPU
  • 1 Pegboard Ascent
    • CRX Weighted Vest

After Party

• 5 Rounds
  • :15 L Sit
  • 30 Abmat Sit Ups

Today’s SWEAT Workout

• AMRAP20
  • 1 Rope Climb
    20 Pushups
    30 Air Squats

After Party

• Max Effort Plank

Today’s CrossFit Workout

Strength

• 8×2 Back Squat

Conditioning

• 2 Rounds
  • 800m Run
    40 Alt DB Snatches (50/35#)
    20 Alt Pistols
    100m Farmer Carry (2×70, 2×53#)

Today’s SWEAT Workout

• Every 4:00 x 6 Rounds
  • 12/8 Cal Assault Bike
    10 Hanging L-Raise
    8R/8L 1-Arm DB Hang Clean and Jerk

Today’s CrossFit Workout

Weightlifting

• 2 Rep Max Hang Power Clean

Conditioning

• For Time
  • 20 Burpees Over Bar
    20 Hang Power Cleans (60% of 2RM)
    20 Burpees Over Bar

Today’s SWEAT Workout

• 5 Rounds:
  • 20 Kettlebell Swings
    20 Box Jumps
    20 V-Tucks

Today’s Workout (CrossFit + SWEAT)

Conditioning

• 2:30 on, 2:30 off x 5 Rounds
  • 8 Sandbag Reverse Lunges
    12 Sandbag Front Squats
    8 Sandbag Reverse Lunges
    Max Double Unders w/ remaining time

100#/75# Sandbag

Today’s CrossFit Workout

Strength

• EMOM10
  • Odd: 3 TnG Deadlifts
    Even: 3 Weighted Pullups

Conditioning

• “Helen”
  • 3 Rounds For Time:
    • 400m Run
    • 21 KB Swings (53/35#)
    • 12 Pull Ups

Today’s SWEAT Workout

• AMRAP20
  • 400m Run
    10 Hang Power Cleans
    10 Burpees Over Bar

After Party

• 3 Rounds
  • 1:00 Plank
    1:00 Rest

Today’s CrossFit Workout

Strength

• Weighted Ring Dip
  • 10-8-6-4-2
    • 5 Strict Toes to Bar between each set

Conditioning

• AMRAP20
  • 15/12 Cal Assault Bike
    20 Alt. Push Press (2×50, 2×35#)
    25 Situps

Today’s SWEAT Workout

• Tabata Tuesday:
  • Assault Bike
    Dual DB Alt. Push Press
    Air Squats
    Ring Rows
    Hollow Rocks