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Today’s WOD:

 

EMOM for 7 minutes

2 Power Snatches, 50 %

-Then-

3 Rounds:

5 Ring Muscle-Ups

10 Power Snatches (115/80)

25 Box Jumps (24″/20″)

(If we don’t have MU’s – substitute 10 *strict* ring dips, assisting with a band as needed.)

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

 

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Today’s WOD:

 

1000m Row Test

 

-Then-

 

AMRAP in 8 Minutes:

9 Burpees

7 Kettlebell Swings (53/35)

5 Goblet Squats (53/35)

 

OR – Re-Test Open 16.2!

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

Steps to success

Open Wods will be hosted Sunday morning at 9:00am.

 

Today’s WOD:

 

5 Rounds of :40s on / :20s off:

Push Jerks (115/80)

Burpee Box Jumps (24″/20″)

Deadlifts (185/135)

Row for Calories

At each :20s of rest, rotate to the next movement.

 

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

 

 

Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

 

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

 

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

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“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

 Heads up:

Babysitting provided at 9:30 AM

Ready for 16.2? Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

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Today’s WOD:

Back Squat

10-8-6-4-2

Rest 2:00 between sets, building in weight on each.

AMRAP in 8 min

10 wall balls 20/14

20 double unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Today’s WOD:

 

Spend 15 minutes on GOAT work

 

Every Minute on the Minute x 12:

2 Rounds of…

Minute 1 – 5 Power Snatches (95/65) + 10 TTB

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB

Minute 4 – 15/12 Calorie Row

Minute 5 – 5 Thrusters (95/65) + 10 TTB

Minute 6 – 15/12 Calorie Row

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Weekly Fight

 

If you need to do or re-do Open 16.1 today see a coach. Don’t forget – all scores *MUST* be submitted by 8pm tonight!

Today’s WOD:

Teams of 2

AMRAP 20:

3 Calorie Bike/Row, 3 Hand-Release Pushups, 3 KB Snatches (53/35)

6 Calorie Bike/Row, 6 Hand-Release Pushups, 6 KB Snatches (53/35)

9 Calorie Bike/Row, 9 Hand-Release Pushups, 9 KB Snatches (53/35)

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same. The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

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Today’s WOD:

 

Teams of 5 perform the following for reps:

 

AMRAP 20

250 m Row

Tire sledgehammers

Alternating KB snatch 53/35

Turkish Get ups 53/35

Rest

(All teammates start at a station and rotate on the 250m row. Score total reps of three movements.)

 

Heads Up:

Open 16.1 judging at 9 AM

Boxing class meets at 9AM

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Today’s WOD:

EMOM x 21:

Min 1: 200m Run

Min 2: 20 Sit Ups

Min 3: 7 Power Snatches at 115/80 + 30 Double Unders

(Scale: 95/65)

 

Heads Up:

 

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Today’s Open Gym is cancelled