December 17, 2022
8am-10am: Open Gym Every 1 min for 16 mins, alternating between:Min 1: Row, 250/200 mMin 2: 12 Kettlebell Swings, pick load + 6 Burpees Post Work2 rounds for quality of:8 Cobra-to-Downward DogsChild’s Pose, 1:30Thread-the-Needle, L 30 secs/R 30 secs
December 16, 2022
For time:Row, 1000 m— then —75 Wall Balls, 20/14 lbs50 Box Jump Overs25 Toes-to-bars— then —100 Double UndersGoal: Sub 18 mins Post WorkComplete as many rounds as possible in 7 mins of:10 Russian Twists10 L/10 R Teapots, pick loadPlank Hold, 30 secs
December 15, 2022
Part 1Hang Power Clean 1×110-15 mins to find a heavy single for the day. Part 2CrossFit Games Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 225/155 lbsBar Facing BurpeeTime cap: 10 mins Post Work3 rounds for quality of:10 Scap Pull-ups8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load5 WY Negatives
December 14, 2022
2 rounds for max reps of:AMRAP in 3 mins of:1 Rope Climb3 Front Squats (75-80% 1RM)— Rest 2 mins —max rep Bike Calories, 3 minsRest 2 mins between rounds. Post WorkHandstand Progression – Option 1For quality:Handstand Walk, 10 ftHandstand Walk, 20 ftHandstand Walk, 30 ftHandstand Walk, 40 ftHandstand Walk, 50 ftHandstand Walk, 40 ftHandstand Walk, […]
December 12, 2022
Back Squat 3-3-3 Final week of the back squat cycle! We will be testing this next week. Post Work4 rounds for quality of:5-8 Strict Ring Dips10 Barbell Rows, pick loadRest 2 mins
December 10, 2022
Teams of 3 – 5 rounds for max reps of:Partner A:Row, 300/250 mPartner B:max rep Squat Cleans, 135/95 lbsPartner C:Rest While partner 1 is on the rower, partner 2 does max rep squat clean, and partner 3 rests. Rotate through till each person has completed 5 full rounds. The row determines the switch and shouldn’t […]
