Thursday
5 rounds for time of: 5 wall climbs 10 ring dips 15 toes to bar In the ring dip notice how in the video Matt Chan’s shoulder blades are below his elbows, this is the bottom of the dip and is the standard. Post times to WODHOPPER!!
5 rounds for time of: 5 wall climbs 10 ring dips 15 toes to bar In the ring dip notice how in the video Matt Chan’s shoulder blades are below his elbows, this is the bottom of the dip and is the standard. Post times to WODHOPPER!!
You have 10 minutes to establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time* 12 cleans for time* 9 cleans for time* Rest as needed between sets. *squat or power, just go HEAVY! Post your max deadlift load and times for each set of
The CrossFit Open Starts SOON!! Click here to sign up! WEIGHTLIFTING/POWER LIFTING Mobility!!! WOD 3 rounds for time of: 21 Kettlebell Swings 55/35lb 21 Box Jumps 24/20 21 Burpees Post times to WODHOPPER!!!
MAX EFFORT (everyone) Snatch 1 rep max…. WOD 12 minute amrap of 10 Thrusters 65/45lb 10 Pull ups Post 1 rep max and total rounds completed to WODHOPPER!!
Valentines Partner Yoga at 8:30!! Open Gym from 9:30am until noon… Come in and work on some gymnastics skill development. Make up a WOD or a lift that you missed or get caught up on rowing and do some mobility. See you then!
WOD “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups (as always chest to deck and ONLY the chest touches the ground) 9 Squats Rest 1 minute. Repeat for a total of 5 cycles…. Post total rounds to WODHOPPER!!
WEIGHTLIFTING: Everyone complete the EMOM… for 15 minutes Clean 3 reps at 70% every minute on the minute for the first five minutes Clean 3 reps at 75% every minute on the minute for the next five minutes Clean 2 reps at 80% every minute on the minute for the last five minutes Conditioning: 3-5
WEIGHTLIFTING Snatch Balance 3×3 @ 70% (of 1 rep max snatch) Hang Snatch 3×3 @ 75% (of 1 rep max snatch) Powerlifting: Shoulder press 1 rep max WOD 15 minute AMRAP 4 Handstand push ups 8 Box Jumps 24/20 12 Toes to bar Post loads and rounds completed to WODHOPPER!!!
Powerlifting/Weightlifting: Back Squat 1 rep Max WOD For time: Row 750m 75 burpees Post 1 rep max and WOD times to WODHOPPER!!!
Rowing is a great way to warm up and cool down. Stay on track with your rowing, February will end as quickly as it began so get busy rowing!! WOD 3 5-minute rounds for max reps at each station: From 0:00-1:00, double-unders From 1:00-2:00 Sit ups From 2:00-3:00, 35/25-lb. dumbbell push jerks From 3:00-4:00, pull-ups