EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks – pick a challenging weight 75% or above of max pwr clean
2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)
Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.
100 double unders
400m run
then 5 rounds of
3 Power Cleans 155/105
5 burpees over bar
7 single-arm overhead KB walking lunge 53/35
then run 400m
100 double unders
KB lunge–each step counts as one;
Switch arms each round of possible.
Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.
1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Front Squat
(80%/5)5
4. Conditioning
21-15-9:
Jerks (135/95)
C2B Pull-ups
Next Monday we are starting 2 six week masters onramp classes for people who are new to CrossFit. If you know anyone who is interested in an onramp style class then please share the information. There will be 2 classes M,W and Th from 830-930 am and 7-8pm. Please ask Michele if you have questions.
1. Power Clean + Front Squat
Work to a heavy single for the day
2. Clean Pull
(90%/5)3
(95%/5)2
3. Back Squat
(85%/3)5
4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
30 Wall Balls (20/14#)
1. Conditioning
AMRAP 4:
30 Power Snatches (85-95/55-65)
30 OHS
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (105-115/75-85)
20 OHS
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (25-135/85-95)
10 OHS
Max bar-facing burpees in remaining time
Score is total burpees
2.pistol practice-15-20 total – mod options to box or holding plate
1. Power Snatch + OHS
Work to a heavy single for the day
2. Snatch Pull
(90%/5)2
(95%/5)1
3. Back Squat
(70-80%/5)5
4. Conditioning
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 situps or GHDSU if you train them
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)
Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!
For Time:
60 situps
30 Burpee Box Jump Overs (24/20)
15 Bar Muscle Ups or 30 CTB’s
30 Burpee Box Jump Overs (24/20)
60 situps
Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!
Run 200M
7 Chest-to-bar pullups
7 Kettlebell swings (2.0/1.5 pood)
7 rounds for time
200m–out the east doors, down to the far end of the old building and back
Today kicks off the Masters and Youth World online games Qualifier! Congrats to our BAD ASS masters who made it to this 2nd stage by being the top 200 in the World in their age group! Go get it CHRIS, ERIC, STEVE, CINDY and MICHELE! Shout out to one of our newest members MATEI who qualified for the youth age division! Cheer this group on this weekend if you see them doing one of their competition workouts. DRAGONFIRE PROUD!!!!
1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Clean Pull
85%/5; (90%/5)3
3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3
3 rds
50 du’s
12 Power Cleans (165-185/105-125)
*challenge yourself on the weight a little today.
1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
2. Stamina Conditioning
2 round otm:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB
3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” Ski Erg
Max handstand push ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr