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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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Sep 5th-10th

September 11, 2016

Monday 5th 

Closed for Labor Day

 

Tuesday 6th

 

STRENGTH: 

Every 3 mins for 4 Sets
8 Stiff Leg Deadlift
8 Bench Press

CONDITIONING: 
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 American Kettlebell Swings 
Max Reps of Ring or Bar Dips before the clock runs out
***Rest 60 seconds between sets.
Score is max number of Dips completed during the workout.

FINISH: 

Tabata Tire Hammers


Weightlifting WOD


Wednesday 7th

STRENGTH:

Single-arm Overhead Carry 
Single-arm Front Racked Carry 
Single-arm Suitcase Carry 


CONDITIONING:
Run 1 Lap
10 Rollouts
Run 1 lap
15 Toes To Bar
Run 1 Lap
20 V-Ups
Run 1 Lap
25 AbMat Situps

 

Thursday 8th

 

STRENGTH:
2 Min Window for Each Set

Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
 


CONDITIONING: 
Two sets for times of:
Row 500 Meters
20 Ring Rows
20 Toes to Bar
20 Goblet Squats
***Rest 5 minutes between sets


Weightlifting WOD


Friday 9th

 

STRENGTH:
Four sets of:
2-4 Push Press with last week's 5RM (Using same weight for all 4 sets)
60 sec Plank from Elbows --Plank from Rings if you're advanced

CONDITIONING: 
For time:
30 Clean and Press (95/65 lbs) 
400 Meter Run
20 Clean and Press (95/65 lbs)
400 Meter Run
10 Clean and Press (95/65 lbs)
400 Meter Run

***No dropping the barbell today. Choose a weight that you can control back down. The goal is to practice keeping the bar close to your body as you cycle it up AND back down

 


Saturday 10th

 

Weightlifting WOD at 8:00am

 

CrossFit WOD at 9:30am

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