EMOM 9 minutes
First three minutes 3 Squat cleans on the minute pick a weight and stay there
Second three minutes 2 Squat cleans on the minute add weight and stay there
Third three minutes 1 Squat clean on the minute add weight as you are able each minute.
Then
Back Squat 3x3 pick a heavy 3 rep load and use it for all three rounds.
Post loads to the Zen.
Open Prep:
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
Post either your finish time or your total reps completed to the Zen.
WOD
4 Rounds for time of:
15 power snatches 75/55lb
30 Wall Balls 20/14lb ball
Post times to the Zen.
EMOM:
12 Minutes
Even Minute: Push Press/Jerks 3 reps (go as heavy as you can)
Odd Minute: Weighted Pull up or strict pull up 3 reps
Conditioning:
Mountain Climber On the rings 3x10
Supermans or Hip and Back Extensions 3x10
Post loads to the Zen.
WOD
WOD
3 rounds for max reps of:
1 minute of burpees
1 minute of deadlifts 115/80lb
1 minute of sit-ups
1 minute of hang power cleans 115/80lb
1 minute of double unders
Rest 1 minute
Post total reps to the Zen.
EMOM 14 Minutes
Even Minute: Front x3 reps (stay with same load and go moderate to heavy)
Odd Minute: Strict Toes to bar Max reps. No kipping.
Post loads and reps to the Zen.
Workout 16.1 (modified)
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:
8 overhead walking lunge
8 burpees facing and jumping onto the bumper to complete the rep
8 overhead walking lunge
8 chest-to-bar pull-ups
Men use 45lb bumper
Women use 25lb bumper
Post rounds and reps complete to the Zen.
There are no classes today or tomorrow. The Gym is moving to 350 Randy Rd. Carol Stream 60188. Drop by and say hi!
WOD
AMRAP in 12 minutes
10 Overhead Squats 75/55lb
20 Sit ups
Post rounds tot he Zen.
WOD
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
Women 105 lb.
Men 155 lb.
With your partner, one works while one rests. You may break up the reps between each other as much as needed. But Exercises will be done in order and completed before starting the next movement.
CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to the Zen.
WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round. If you are unable to do a rope climb you will do 5 Strict pull ups per round.
Women 95 lb.
Men 135 lb.
Post time to the Zen.
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:
15 box jumps
12 push presses
9 toes-to-bars
♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. presses
Post rounds completed to comments.
Compare to 120308.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses
Foundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups
♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for presses
Equipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell Swings 55/35lb
Weighted Walking Lunges 55/35lb
Sit ups
Burpees over the kettlebell
Weightlifting:
15 minute EMOM
First Minute Back Squat x3
Second Minute Strict ring rows or ring pull ups while utilizing false grip. (muscle up work) 5-10reps
Third Minute: Push ups @40% ox max
WOD
5 Rounds for time of:
9 Power Cleans 155/110
9 Toes to bar
Post times to the Zen.
Weightlifting:
Snatch 3x3
Front Squat 3x3
go by feel… use same weight for all 3 rounds, both exercises.
Push ups 5 sets at 35%
Candlesticks x10 between sets of push ups.
WOD
20 minute AMRAP:
50 Box Jumps 24/20”
40 Grasshoppers (left and right is one rep)
30 Burpees
20 Pull ups
10 Wall Climbs
Post rounds completed to the Zen.
WOD
10 rounds for time (25 minute time cap) of:
5 Deadlifts 225/155lb
10 One legged squats alternating
30 Double unders
Post time to the Zen.
Weightlifting:
Hang Power Clean 1,1,1,1,1,1,1,1,1,1
Post loads to the whiteboard and the Zen.
AMRAP in 20 minutes
5 Toes to bar
7 Box Jumps 24/20”
9 Burpees
Post rounds completed to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
