WOD

Watch the CrossFit Opens with us on Thursday at 8pm after Oly Night!   Conditioning: 5 rounds 3 snatches 135/95 5 Deadlifts 10 TTB 15 calories on rower 20 air squats rest 1 min between rounds (1 barbell for the workout, round time consistency is key today.)

  Strength: Push Press 4×6@75%   Conditioning: 1 MIN MAX EFFORT then 30 sec rest Cleans 135/95 (light,quick, Good form!) Air Squats Bar Over Burpee TTB Push Up Pull Up Burpee   Post WOD Accessory: Back Squat with 10 second pause in hole 3×1@83% Olympic lifting will be on the white board

Happy Monday!!! There will be a 9am class today. GSF Night Out March 4th RSVP by Tuesday.   Strength: Front Rack Bulgarian Split squat 4×4(each Leg)@70% RPE   Conditioning: 21/15/9 Wall Ball 30/20 Box Jump 30/24   Post WOD Bench Press 3×3 @93% Olympic Lifting will be posted on white board

Announcements: “Fat Bunny” Ryan Citron’s band is playing at the Wild Rover in Manchester tonight at 9pm! Community Outing March 4th, RSVP today!   Strength: Front Squat 3×10@65%   Conditioning: “What!?” AMRAP x17 MAX Chin ups 50 Air squats after every time you let go of the bar rest 3 mins AMRAP x3 Max Effort

Announcements! -Weightlifting night is here at 530pm!   Conditioning: GOAT or 3 Rounds 135/95 15 Deadlift 12 Hang Power Clean 9 Front Squat 6 STOH   Post WOD: Back Squat 3@70% 3@80% 2@85% 1@90% 2×1@95% Snatch THEN C&J 2@70% 2@80% 1@95% 5@60%  

Reminders! Olympic Weightlifting night starts tomorrow at 530. – CrossFit Opens begins Feb 23rd – GSF Night Out March 4th Strength: Thruster 3×3@85%   Conditioning: “The Chief’s Lunch Break” 5 rounds Amrap x3 3 cleans @ bodyweight 6 C2B 9 Wallballs 30/20 rest 1 min between rounds   Post WOD Accessory: 3×8 HEAVY barbell bicep

Strength: Banded Barbell Strict Press 5×5@60-70% 1RM Strict Press   Conditioning: 4 Rounds 15 cal row 10 Dumbell Snatch (each Arm) 50/35 5 box jump 30/24   Post Class Olympic: Snatch deadlift 3×5@85-90% GHR 3×5 Accessory: 3 rounds to failure w/2 min rest MAX HSPU  

Olympic: Snatch, THEN C&J 1@60% 2@70% 2@75% 1@80% 1@85%   Strength: Front Squat 3×3@85%   Conditioning: “Well that Sucked” 21-15-9 Burpee Bar Touch TTB   Post WOD 1. Bench Press 3×10@65% 2.EMOMx5 6-10 HSPU 3. Tabata Sorenson Hold with or without weight

EMOM x24 1) 10 GHD Deadlift 135/95 2) 100′ sled push 45/25 3) Hold empty barbell at eye level for :30-:45secs 45/35   Gymnastics: 3 rounds -Max Unbroken TTB followed by 2 mins rest

  Strength: Practice Bulgarian Split Squat with Barbell, complete a 5×5 to get comfortable being consistent with the movement Conditioning: EMOM x10 6-10 Sit Ups 6-10 Pikes rest 4 mins EMOM x10 6-10 Pull Ups 6-10 Push Ups   Olympic: Clean 10×1@65% with 5 sec hold in hole 5×2@30-50% Snatch Balance