workouts

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 ...

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP1 Rope Climb1000 m Bike10 Overhead Squats (95/65)

Skill / Strength / Work-Up 10 min EMOM1) GHD Sit Ups2) :40 Weighted Wall Sit WOD “Elizabeth”21-15-9Cleans (135/95)Ring Dips *12 min time cap

MONDAY: GHD Sit Ups, Weighted Wall Sits, Cleans & Ring DipsTUESDAY: Rope Climbs, Biking & Overhead SquatsWEDNESDAY: Bear Crawls, Curtis P’s, Farmers CarryTHURSDAY: Mobility, Rowing, ...