workout of the day
06.26.2023 Member of the Month Brian
WOD
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups
04.29.2023 Partner WOD- New York Minute
WOD
"New York Minute"
For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed.
01.27.2023
CrossFit Open 14.4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 power cleans, 135 lb.
20 muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 power cleans, 95 lb.
20 muscle-ups
Scaling for this will include hanging knee raises and C2B pull ups or pull ups
Clean weight: RX 135/95 IN 115/75 SC 95/65
10.19.2022
WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups
09.13.2022
WOD
"For Real?"
10:00 AMRAP
2 muscle ups or chest to bars or strict pull ups
10 deadlifts 155/105 135/95 115/75
200m run
05.13.2022
WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75