workouts

WOD “The Lyon”5 Rds for time:7 Squat Cleans (165/115)7 Shoulder-To-Overhead7 Burpee Chest-To-Bar Pull-Ups 2 minutes rest between rounds

Skill / Strength / Work-Up 10 min EMOM1) 8 GHD Good Mornings2) 10 Dbl DB Hammer Curls WOD 12 min AMRAP30 Double-Unders30 Sit-Ups

Skill / Strength / Work-Up Movement Prep WOD “NY Minute” – Partner WorkoutFor time:150 Wall Balls (20/14)30 Muscle-Ups*30 Clean and Jerks (155/105)I go, you go ...

Skill / Strength / Work-Up Mobility and Movement Prep WOD 15-12-9-6-3Pull-UpsHang Snatch (95/65) *8 min time cap

Skill / Strength / Work-Up Movement Prep WOD 10 min AMRAP10 Burpee Box Jump Overs (24/20)10 Deadlift (225/155) Finisher 5 min Side Plank Hold**Can switch ...

MONDAY: Burpee Box Jump Overs, Deadlift & Side Plank HoldsTUESDAY: Mobility, Pull-Ups & Hang SnatchesWEDNESDAY: “NY Minute” – Partner WOD – Wall Balls, Muscle-Ups & ...

WOD CrossFit Open Workout 23.3 OR Open Gym

WOD CrossFit Open Workout 23.3! Friday Night Lights begins at 5 pm!

Skill / Strength / Work-Up Mobility and Movement Prep WOD 20 min AMRAP500 m Row10 Hang Snatch10 Burpees

Skill / Strength / Work-Up Movement Prep WOD For Time:1 Bear Crawl Loop10 Curtis P’s (50s/35s)1 Farmer Carry Loop10 Curtis P’s1 Bear Crawl Loop *15 ...