-TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along! Open Gym is from 11am to 1pm The Open gym is a great time to do the Open WOD if you missed it on Friday or possibly redo it if you’d like. Remember the Open WOD needs to be done and you submit your score by 6pm Monday night …
XS CrossFit – General CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. OR CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. …
Come watch the Open announcement at 6pm! XS CrossFit – General CrossFit Metcon (Time) 4 rds – 200m run backwards – 400m run * 1 min rest between rounds Cool-Down Foam Rolling Light Rowing Walking …
XS CrossFit – General CrossFit Metcon (Time) 9-15-21 – Ring Dip – V-up – Box Jump (30/24) Cash out – Calorie Row (60/45)
XS CrossFit – General CrossFit Back Squat (4-4-4-4-4-4-4RM) Metcon (AMRAP – Rounds and Reps) OZ’s Birthday WOD 11min AMRAP Of: – 3 Deadlifts 225/155# – 8 C2B Push Ups – 11 Pull Ups – 15 Med Ball Sit Ups 20/14# …
If you are doing the CrossFit Open please make sure you enter your score at games.crossfit.com by 6pm today! XS CrossFit – General CrossFit Muscle-ups (Progressions then max set) Metcon (AMRAP – Reps) 3 rds 2:30 min AMRAP – 8 Wall Ball Shots (20 to 10’/12 to 10′) – 10 Slam Ball (40/30) *1 min rest between rounds …
Yoga is at 8:15am! -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm. This is also a great time to come do the Open WOD!