Front Rack Lunge 10-10-10-10-10 reps
12 minute AMRAP of:
15 Power Cleans
12 Front Rack Lunges
9 Push-ups
Rx+ = Handstand Push-ups
Warm-up:
10-8-6-4-2 reps of:
Spider-Man stretch
Plank burpees
Air Squats
Strength:
Dumbbell Front Rack Lunge 5 sets of 10-20 reps
*If Dumbbell is light, do Overhead Lunges
WOD:
12 Minute AMRAP of:
15 DB Power Cleans
12 DB Front Rack Lunges
9 Push-ups
Cool Down:
3 Rounds:
:30 Pigeon stretch, each leg
:30 Pec stretch, each arm
Click here to sign up for the 2021 CrossFit Open!
We will be running The Open at the Box! This year there will also be the option to do an “At Home” version of The Open with no equipment. Either way this will be the most accessible Open ever so we encourage everyone to participate!
Barbell Bent Over Row 12-12-10-10-8-8 reps
“CF Open 13.2”
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
Warm-up:
4 Rounds:
6 Dumbbell presses
8 Dumbbell RDL’s, each leg
10 Jumping squats
WOD:
AMRAP in 20 minutes:
5 Dumbbell Push Presses, each arm
10 Dumbbell Deadlifts, each side
15 Box Jumps, or Step-ups
Cool Down:
:60 Hamstring stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Lat stretch, each arm
“CF Open 20.2” Front Porch version
Complete as many rounds as possible in 20 minutes of:
4 double dumbbell thrusters, 50/35-lbs.
12 Sit-ups
24 double-unders
Warm-up:
3 Minutes of single-unders then,
2 Rounds of:
9 Air Squats
6 Push Presses, each arm
9 Sit-ups
6 DB Front Squats
WOD:
Complete as many rounds as possible in 20 minutes of:
8 single dumbbell thrusters
12 Sit-ups
24 double-unders
Core:
3 Sets:
:40 on/ :20 off
Left side plank
Right side plank
Reverse Plank
Rest Day
“Michael”
3 rounds for time of:
Run 800 m
50 Russian Kettlebell Swings
50 sit-ups
Warm-up:
Alternating Tabata (16 Rounds, :20 on/ :10 off):
1: DB/KB Deadlifts
2: Single-unders
Workout:
“Michael”
3 rounds for time of:
Run 800 m
50 Russian DB/KB Swings
50 sit-ups
Cool Down:
1 Minute of each:
Pec stretch
Hip-quad-wall stretch
Lat stretch
Cobra stretch
Calf stretch
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot. Please don’t take up slots you don’t intend to come to.
Please only sign up for class right at 8pm every other day to allow more people access to classes they prefer. If there are still slots open after 9pm, then please fill them in!
To be clear, it is still ok to come multiple days in a row. We just want to keep the sign up process as fair as possible.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
7 sets of:
3 second Pause Front Squat, 5 reps
7 sets of:
Strict Press, 3 reps
Accessory:
Bulgarian Split Squat, 5 x 8/leg
Warm-up:
4 Rounds:
5 Air Squats
5 Burpees
5 Lunges, each leg
5 Floor press, each arm
Strength:
7 sets of:
5 second Pause Goblet Squat, 7 reps
7 sets of:
DB Strict Press, each arm, 6-12 reps
Accessory:
Bulgarian Split Squat, holding DB
5 x 8/leg
Cash Out:
For Time:
20-16-12-8-4 Lunges
2-4-6-8-10 Push-ups
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot.
Please only sign up for class every other day. This will allow the most people access to the gym. Our busiest class times (6:30am and 5:30pm) are especially expected to follow this rule.
The only exceptions being if there are slots still open at 9pm, then they are allowed to be filled on a first-come-first-serve basis.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
25 minute AMRAP of:
100 Double-unders
50 Box Jumps, 24”/20”
25 Handstand Push-ups
15 Devil’s Press 50/35-lbs
Warm-up:
2 Rounds of:
10 Plank burpees
8 Sit-ups
6 DB row
40 Single-unders
Workout:
4 rounds of:
5 minute AMRAP of:
20 Hollow Rocks
10 Bent Over Rows, each arm
10 Burpees jumping over DB
*Rest 4 minutes between rounds
Cool Down:
3 Rounds:
:30 Pike Handstand hold, or Handstand hold
:60 Cobra stretch
:30 Hip flexor stretch, each leg
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot.
Please only sign up for class every other day. This will allow the most people access to the gym. Our busiest class times (6:30am and 5:30pm) are especially expected to follow this rule.
The only exceptions being if there are slots still open at 9pm, then they are allowed to be filled on a first-come-first-serve basis.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
"The Chief"
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
*Repeat for a total of 5 cycles
Warm-up:
9-7-5-3 reps of:
DB Hang Power Cleans
Push-ups, working up in difficulty
Goblet squats
Workout:
"The Chief" at Home
Max rounds in 3 minutes of:
DB Power cleans, 3 reps each arm
6 Push-ups
9 Squats
Rest 1 minute
*Repeat for a total of 5 cycles.
Core:
Accumulate 2 Minutes of L-sit hold (scale as needed)
*Between sets perform 10 good mornings with DB
Row/Ski/Bike for 35 minutes.
Every 5 minutes stop and perform 15 burpees.
*Score is total distance
Warm-up:
Agility:
2 Rounds 25’ each of:
High knees
Butt kickers
Hamstring march
Quad march
Lung and twist
Workout:
Run for 35 minutes
Every 5 minutes stop and perform 15 burpees
*Score is total distance
Cool Down:
2 Sets, :30 each side:
Pec stretch
Hip-quad-wall stretch/hip flexor stretch
Hamstring stretch
20 minutes to complete:
Deadlift 5-5-5-5-5-5-5 reps
10 minute AMRAP of:
10 Landmine Push Press, Right
10 Landmine Row, Right
10 Landmine Push Press, Left
10 Landmine Row, Left
10 Landmine Squats, Right
10 Landmine Squats, Left
Warm-up:
3 Rounds:
10 Bend-and-bows
10 Squat to hamstring
5/5 Strict Presses
10 Squat and twist, alternating sides
Workout:
15 minute AMRAP of:
10 DB Deadlifts, Right
10 DB Deadlifts, Left
10 DB Push Press, Right
10 DB Row, Right
10 DB Push Press, Left
10 DB Row, Left
10 DB Squats, Right
10 DB Squats, Left
Core:
Alternating Tabata (16 Rounds :20 on/:10 off):
1: V-ups, normal or alternating
2: Side plank
