Monday 15.04.2024
Warm Up
Deadlift 1RM
WOD
21-15-9
Deadlift 100/70kg
Box Jump Over
T2B
Tuesday 16.04.2024
Barbell Warm Up
EMOM 12
6-10 Bench Press
8-12 Bent Over Row
70/45kg
WOD
AMRAP 15
50 Double Unders
25 Wall Ball
400/350 Ski
Wednesday 17.04.2024
Stretch & Mobility
Warm Up : Rowing Up 100m Game
WOD ( 6 Rounds )
AMRAP 3
250/200m Row
8 Double Hop Burpee Over The Row
Max Reps ALT Hand DB Snatch 25/17kg
Rest 2:00
Barbell Club
Snatch Warm Up
Snatch 1RM
Into :
Clean & Jerk Warm Up
Clean & Jerk 1RM
Thursday 18.04.2024
CrossFit Open Quarterfinals
Workout 1
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3 rounds for time of: Time cap: 20 minutes 16-54 age-group divisions ♀ 14-lb (6 kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch box 14-15, 55-59, 60-64, 65+ age-group divisions ♀ 10-lb (4 kg) medicine ball, 9-foot target, 20-inch box ♂ 14-lb (6 kg) medicine ball, 10-foot target, 24-inch box Score Submission Deadline: Saturday, April 20, 5 p.m. PT |
Friday 19.04.2024
CrossFit Open Quarterfinals
Workout 1
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4 rounds for max reps of:
1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest
16-54 age-group divisions ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box ♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
14-15 age-group division ♀ 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box ♂ 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
55-59 age-group division ♀ 75-lb (34 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box ♂ 115-lb (52 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
60-64, 65+ age-group divisions ♀ 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box ♂ 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
Score Submission Deadline: Saturday, April 20, 5 p.m. PT |
Gymnastic
Week 4
Hand Stand Walk
Saturday 20.04.2024
No Classes
We will be running CrossFit Open Quarterfinals Workout 3
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3 rounds:
2 rounds:
1 round: Time cap: 15 minutes 14-15, 16-54 age-group divisions 3 rounds: handstand push-ups, toes-to-bars 2 rounds: strict handstand push-ups, rope climbs (15 feet) 1 round: chest-to-wall handstand push-ups, muscle-ups 55-59 age-group divisions 3 rounds: handstand push-ups, toes-to-bars 2 rounds: handstand push-ups, rope climbs (12 feet) 1 round: strict handstand push-ups + 2-inch riser, muscle-ups Score Submission Deadline: Monday, April 22, 5 p.m. PT |
Everybody Welcome !
Sunday 21.04.2024
No Classes
We will be running CrossFit Open Quarterfinals Workout 4
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With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4
16-54 age-group divisions ♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg) ♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
14-15 age-group divisions ♀ 65, 75, 85, 95 lb (29, 34, 38, 43 kg) ♂ 95, 115, 135, 145 lb (43, 52, 61, 66 kg)
55-59 age-group divisions ♀ 75, 95, 115, 125 lb (34, 43, 52, 56 kg) ♂ 115, 135, 155, 185 lb (52, 61, 70, 83 kg)
60-64 age-group divisions ♀ 75, 85, 95, 105 lb (34, 38, 43, 47 kg) ♂ 105, 125, 145, 155 lb (47, 56, 66, 70 kg)
Score Submission Deadline: Sunday, April 22, 5 p.m. PT |
Everybody Welcome !