Complete as many reps/calories as possible at each of the following 4-minute stations: 8 rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… 8 rounds of: 20 seconds of… Read more »
Strength: Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Conditioning: Every minute, on the… Read more »
-Rest Day- Come in and makeup a workout you missed, work on skills and/or conditioning.
Strength: For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6… Read more »
Conditioning: “Fran” 21-15-9 95/65 lbs Thrusters Pull-Ups Rest until relatively recovered, and then… Strength: Two sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds… Read more »
Strength: 4 sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed Conditioning: 3 RFT: 400 Meter Run 20 Toes to Bar 40 Walking Lunges… Read more »
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (70/53) 15 Calories of Rowing
Strength: Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Conditioning: Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Conditioning: For time: 40/30… Read more »
Barbi- Start by telling us a little about yourself.. I am a dentist and mom of one very energetic almost 3 year old boy (many members get to experience his wild energy on a daily basis…sorry). I grew up in… Read more »
-Rest Day- Come in and work on skills, extra conditioning or make up a workout you missed!
CrossFit Open WOD 18.4
Remember to come in at 6:00 for our community WOD!! GOOD LUCK to everyone!