On floor: Side roll, hip raises, cat/camel, etc..
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
5 Rounds
3 Deadlift (heavy)
6 Dive Bomber Push Up
9 Plate Twist
12 Jump Lunge
For the deadlift, use your 5 rep max weight.
Max Effort 2k Row
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Neck, Shoulders, Hips, Knees, Ankles
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
20 Minute Partner AMRAP
100 Quick Feet
50 Toes to Bar (Sub 100 V-up or Slamball)
10 Turkish Get Up
Don’t rush the get ups. Alternate arms. Each arm counts as one.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time (20min cap):
100 Burpees
100 Cal Row
100 KB swings
100 KB Weighted lunge steps
100 KB Weighted sit-ups
*Go in any order, but once you start a movement, you must finish that movement before moving on. Only 1 partner working at a time. KB cannot touch the ground the entire workout. 10 additional burpee penalty each time it does.
Have you registered yet for the OPEN!?
Static stretches, yoga poses, etc.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
See above
Max Effort 5k Row
See above
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
https://www.youtube.com/watch?v=0WOP9J7QPwI
You are not allowed to set the bar down once you begin a round. You can combine two movements together (Squat clean or thruster), but not three (squat clean thruster). Once a round is complete, rest as long as needed, add weight, and do it again. Your score is the heaviest successful round. DO NOT DO FOUR LIGHT SETS AND THEN ONE HEAVY SET JUST TO GET A HIGH SCORE! Increase weight gradually and increase each round.
Thursday, 12/24 – Closed
Friday, 12/25 – Closed
Thursday, 12/31 – Closed
Friday, 1/1 – Closed
All other days/hours are as scheduled.
–
Strength/Skill: None
–
WOD: For time:
100 Thrusters, 95#/65#
*5 Burpees EMOTM.
**Rx+ “Kalsu” 135#/95# – courtesy of CrossFit Football
LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Static stretches, yoga poses, etc.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
21-15-9 rep rounds of:
Ball slams, 30#/20#
Burpees
Static stretches, yoga poses, etc.
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
Complete the following without setting barbell down:
12 Deadlifts
9 Hang power cleans
6 Shoulder to OH
Rest as needed between rounds. Post weight of heaviest successful round.