“Double Pyramid Helen”
For time:
Run 1200 meters
63 Kettlebell Swings 53/35
36 Pull-ups
Run 800 meters
42 Kettlebell Swings 53/35
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups
*if you did the CrossFit Open workout and need to modify the KB Swings please do so.
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
Run 800 meters (together)
100 Calorie Row
200 Single Arm Dumbbell Push Presses
30 Strict Pull-up
Run 400 meters (together)
50 Calorie Row
100 Goblet Squats
30 Strict Pull-ups
Read More5 rounds for quality of:
Run 200 meters
15 Push-ups
14 Single Arm Overhead Lunges (choose weight)
*the goal of this workout is to perform all reps with perfect form.
Read MoreBack Squat 3-3-3-3-3 (complete a set of 3 back squats every 90 seconds)
Then:
4 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Box Jump 24/20
Squat Clean 115/80
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read MoreReminder: There will be NO Open gym tomorrow due to the gymnastics clinic. Please join us for our regularly scheduled 9am group class!
In teams of 2, with 1 partner working at time, complete for time:
Row 2000 meters
40 Power Cleans 115/80
40 Weighted Box Step Overs 24/20
50 Burpees
40 Weighted Box Step Overs 24/20
40 Power Cleans 115/80
Read More5 rounds, each round for time, of:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95
3 Ring Muscle-ups
Rest 1 min between each round.
*score will be total time, but also keep track of round times to log also.
Read More“Warm up”
Take 7 minutes and work up to a moderate Snatch. (This can be a power or squat snatch)
Then:
For time:
9 Power Snatches 115/80
12 Box Jump Overs 24/20
-Then-
7 Squat Snatches 115/80
12 Box Jump Overs 24/20
*in the main workout there is no rest between the 2 sections.
Read More“Warm up”
Every minute on the minute for 7 minutes: Squat Clean x 1-2 reps.
Then:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
Run 800 meters
70 Dumbbell Snatches (choose weight)
70 Box Jump Overs 24/20
70 Burpees
60 Power Cleans 115/75
60 Toes to Bar
120 Sit-ups
Read More“Cindy”
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Read MoreFor time:
Run 200 meters
20 Power Snatches 95/65
Run 200 meters
20 Toes-to-bars
Run 200 meters
20 Overhead Squats 95/65
Run 200 meters
20 Burpee Pull-ups
Run 200 meters
20 Shoulder-to-Overheads 95/65
Run 200 meters
20 Squat Cleans 95/65
Read MoreReminder: Holiday Hours - Open Gym 7:30am-10am ONLY!
4 rounds for time of:
40 Double Unders
25 Wall Balls 20/14
20 Push-ups
Read MoreJust a reminder that the New Year Kickstart Nutrition Challenge retest will be tomorrow at 9am! We will start retaking measurements and weight at 8:30am. If you are not participating in the Challenge, please join us for Open Gym 7:30am to 9am.
“Kickstart Nutrition Challenge RETEST Workout”
For time:
100 Air Squats
50 Pull-ups
40 Push Press 95/65
30 Burpees
Read More