Workout of the Day

Workout of the Day: Saturday, 16-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
400m Jog
20 single arm Thrusters 30/15
200m Jog
10 single arm Thrusters
Metcon (Time)
3 Rounds
800m Run
50 WB’s 20/14

Workout of the Day: Friday, 15-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
3 rounds
5 Front Squats 95/65
5 Burpees
then warm up to 70% of Best Squat Clean
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean

Workout of the Day: Thursday, 14-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
500m Row
400m Run
20 Squats
20 Sit-ups

Skill Work
6 Rounds
100ft Single Arm Farmers Carry Right then Left (100ft on both)
1 min Plank
Metcon (Time)
50 DB Hang Clean and Jerks 50/35
(1 DB may switch whenever)
50 Box Step ups with DB
50 Walking Lunges with DB OH with one arm

Workout of the Day: Wednesday, 13-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
3 rounds
8 Good Mornings
4 Tempo Back Squats (6 sec down/6 sec up) add 5-10 lbs each round
Back Squat (3×10)
Back Squat every 3:30 min @63/68/73%
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
30 DUs
10 HSPU
5 DL 225/155

Workout of the Day: Tuesday, 12-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
3 rounds,
200m Row
10 Push-ups
30 Sec Hollow Hold

Skill Work
10 min EMOM, 5 Pull-ups, Strict or Kipping PULL HARD!
Metcon (Time)
5 Rounds
400m Run
400m Row
*rest 2 min between rounds

Workout of the Day: Monday, 11-January-2021

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀
⠀
Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.
⠀
Thank you all for your support

Warm-up
3 rounds
6 tempo OHS
5 Box Jumps
4 Strict T2B
Power Snatch (6×5)
12 min EOMOM, 5 Power Snatches touch and go or singles, 63-73%
Metcon (AMRAP – Rounds)
21 min alt EMOM
min 1 – 18 Thrusters 95/65
min 2 – 15 T2B
min 3 – 12 Bar Facing Burpees
*who can make it the whole 21 min

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