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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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August 1st-6th

August 7, 2016

Monday 1st

STRENGTH:

Minute 0

5 Deadlifts (65/45)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 2

5 Deadlifts (85/55)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 4

5 Deadlifts (115/75)

5 Hang Cleans

5 Front Squats

5 Push Press

CONDITIONING:

"Fran"

21-15-9

Thrusters (95/65) 

Pullups

--7 min cap

Tuesday 2nd

CONDITIONING:

For Time:

100 Double Unders or 200 Singles

20 Pistol Squats

20 Burpees

20 Shoulder to Overhead

20 Burpees

20 Pistol Squats

100 Double Unders or 200 Singles

 

Wednesday 3rd

 

STRENGTH:

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean + Split Jerk

***Shoot for the same weights as last week, we've just added the split jerk this time.

 

CONDITIONING:
3RFT

Run 400m 

14 DB Snatch

7 Handstand Pushups

 

Thursday 4th

​​

STRENGTH:
12 min EMOM

Min 1- 60 sec Plank Hold

Min 2-Farmers Carry down and back AHAP

Min 3-250m Row

Min 4-Rest

​​

CONDITIONING:
18 min AMRAP with a Partner - "Follow the Leader style"

1 Rope Climb --Legless if you're advanced

2 Tall Box Jumps

4 C2B Pullups

8 Goblet Squats

100m Sprint

​​

...e.g... 

Darin performs 1 rope climb, then Chad performs 1 rope climb

Darin performs 2 box jumps, then Chad performs 2 box jumps

Darin performs 4 C2B, then Chad performs 4 C2B

Darin performs 8 squats, then Chad performs 8 squats

Darin runs 1 sprint, then Chad runs 1 sprint

....That equals 1 round

Friday 5th

STRENGTH:
Every 3 mins, for 6 sets

Paused Bench Press

​​

​​

CONDITIONING:
3RFT

Run 1 Lap

10 Heavy Power Cleans 

 

Saturday 6th

 

Team WOD at 8:00. Sign up in Zen Planner like normal if you plan to attend.

We're going to Old Orchard CrossFit for a Weightlifting session at 11:00, so join us if you like.

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