Fight Gone Bad style
3x 1:00 each movement
Grappling Shoot Throughs
Ring Rows
Box Jumps
Situps
Echo Cals
Rest
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
7-7-7 tempo deadlift (0/3/0)
Deadlifts 3-3-3-3-3
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
1000m row
90 double unders
80 RKBS 53/35
70 lunges
60 hang power snatches 45/35
500m row
40 double unders
30 RKBS 53/35
20 lunges
10 hang squat snatches 45/35
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
Gator
8 rounds for time
5 front squats 185/135
26 ring push ups
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
Iron Roots WOD
“Hayward”
10 rounds
7 hang cleans 115/75
29 air squats
10 strict pullups
(can be done w/partner, alternating rounds, ‘you go I go’ style)
For more information on this WOD and to learn about Marcus Hayward’s story,
visit @iron.roots.athlete on Instagram https://www.instagram.com/p/CDRYp1xgptN/
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
Crossfit Open 14.3
As many reps as possible in 8 mins of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
10min of KB front rack or sandbag get up work
Tailpipe
3 rounds (each partner)
250m row sprint
Double KB front rack hold 53/35
P1 rows 250m while P2 holds KBs, then switch.
If partner puts down KBs then rowing partner must stop until KBs are back in front rack position.
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
21-15-9
Toes to bar
Overhead squats 135/95
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
15min AMRAP
7 push ups
14 sit ups
28 double unders
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
Back squat 3-3-3-3-3
Cash Out: 3 rounds for time of
7/5 calorie bike sprint
max rep back squats @65% of 3rm
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
