Workout of the Day 2017-10-05T17:43:21+00:00
1702, 2018

Saturday February 17th


 

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Strength

Snatch Complex
1 Power Snatch+ 1 Snatch Balance+ 2 OHS
Work to a Max for the day

Conditioning

Teams of 2:
For Time:
Cash In: 1000m Row

21-15-9
Hang Squat Clean (115/75) (ADV- 135/95) (MOD- 95/65 or Less)
Handstand Push Up (MOD – Hand Release Push Up)
15-12-6
Thruster (115/75) (ADV- 135/95) (MOD- 95/65 or Less)
Pull Up (ADV – Ring Muscle Up)

Cash Out: 50 Wall Balls

Noon Class

Teams of 2:

20 Minute AMRAP
500m Row
30 Kettlebell Swing
30 Jumping Lunges (MOD- Regular Lunge)
30 Dumbbell Snatch
30 Jumping Air Squats (MOD – Air Squat)
30 Abmat Situp

 

1602, 2018

Friday February 16th

  • NEW MEMBERS WELCOME!! For up to date reminders and announcements, click below to join our private members' facebook group. 
  • Help Spread the word about CrossFit Beginner Classes and Em's Fitcamp – 2 Months Unlimited for $150! For every member that purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TO JOIN OUR TEXTING SERVICE FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

Strength

Clean:

EMOM for 10 minutes:

5 Touch and Go Power Cleans
Advanced:155/125
RX:135/95
Mod: 95/75 or less

Conditioning

For Time:

20 Front Squats (115/75) (ADV – 155/105) MOD (95/65 or Less)
5 Toes to Bar
15 Front Squats (115/75) (ADV – 155/105) MOD (95/65 or Less)
10 Toes to Bar
10 Front Squats (115/75) (ADV – 155/105) MOD (95/65 or Less)
15 Toes to Bar
5 Front Squats (115/75) (ADV – 155/105) MOD (95/65 or Less)
20 Toes to Bar

Accessory

GYMNASTICS STRENGTH:

6 Minute EMOM:

5-10 Strict Pull Ups (MOD – Strict Ring Row)
20 Hammer Curl (10/arm)
20 Skull Crusher (10/arm)

1502, 2018

Thursday February 15th

  • NEW MEMBERS WELCOME!! For up to date reminders and announcements, click below to join our private members' facebook group. 
  • Help Spread the word about CrossFit Beginner Classes and Em's Fitcamp – 2 Months Unlimited for $150! For every member that purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TO JOIN OUR TEXTING SERVICE FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

Strength

Skill Day: 

Handstand Push Ups 10 Minute EMOM:

3-15 Wall Walks 25m Walking Lunge (135/95) (ADV – 185/135) (MOD – 95/65 or less) (Set up at the rig, down & back)

Conditioning

As many of you may have heard, 2 officers with the Westerville (Ohio) Police Department were killed in the line on duty on 2/10/18 while responding to a 911 disconnect. Please honor these 2 officers and the calling that they answered to serve others selflessly.

W.P.D “Hero WOD”

Teams of 2

10 Bear Complex

18 Bar Facing Burpees

39 Abmat Sit Ups (ADV – GHD Sit Ups)

54 Calorie Row

*Can complete Individually if you choose.

Accessory

Max Time:

High Plank

*Please note your time

1402, 2018

Wednesday February 14th

  • NEW MEMBERS WELCOME!! For up to date reminders and announcements, click below to join our private members' facebook group. 
  • Help Spread the word about CrossFit Beginner Classes and Em's Fitcamp – 2 Months Unlimited for $150! For every member that purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TO JOIN OUR TEXTING SERVICE FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

Strength

Snatch

Every 1:30 for 12 Minutes  (8 sets)

2 Power Snatches (Start @ 50% of 1RM and work up)
 

Conditioning

11 Minute AMRAP
25/20 Calorie Row
25 Overhead Squats (45/35)
25 Burpees
25 Thrusters (45/35)
25 Abmat Sit Ups

*Reminder : Please lay the barbell on the ground when empty.

Accessory

3×12
Single Leg Step Up
Single Leg RDL
Wall Squat

1302, 2018

Tuesday February 13th

  • NEW MEMBERS WELCOME!! For up to date reminders and announcements, click below to join our private members' facebook group. 
  • Help Spread the word about CrossFit Beginner Classes and Em's Fitcamp – 2 Months Unlimited for $150! For every member that purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TO JOIN OUR TEXTING SERVICE FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

Strength

Push Press
Every 2:30 for 15 (6 Sets)
1 dip + 4 Push Press at 65%
(3 Count HOLD at the top on last rep each set/ACTIVE SHOULDERS)

Conditioning

For Time:
10 Squat Cleans (95/65) (ADV – 135/95)
10 Wall Balls
8 Squat Cleans (115/75) (ADV- 185/135)
10 Wall Balls
6 Squat Cleans (135/95) (ADV- 205/155)
10 Wall Balls
4 Squat Cleans (155/105) (ADV 225/175)
10 Wall Balls
2 Squat Cleans (185/135) (ADV 245/185)

*If needed modify the weight so you are able to increase each set

Accessory

5 Minute EMOM
50 Second Bird Dog (Right)
50 Second Bird Dog (Left)
50 Second Slow HB Bicycle
50 Second Bird Dog Crunch (Right)
50 Second Bird Dog Crunch (Left)
 

1202, 2018

Monday February 12th

  • NEW MEMBERS WELCOME!! For up to date reminders and announcements, click below to join our private members' facebook group. 
  • Help Spread the word about CrossFit Beginner Classes and Em's Fitcamp – 2 Months Unlimited for $150! For every member that purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • TO JOIN OUR TEXTING SERVICE FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

Strength

Deadlift
Every 3 Minutes for 15 (5 Sets)
Deadlift x 3 @ 65% of 1RM

Conditioning

7 Min AMRAP
7 Thrusters (95/65)
7 Bar Facing Burpees
7 Pull Ups (ADV – Bar Muscle Ups)

Accessory

3×12
DB Shoulder Press (Arnold) (Light)
DB Bent Over Row
Hollow Body Flutter Kick x 30 Seconds