Tuesday Workout: FS, DU, KB Work

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Schedule Changes This Week:

  • Monday/Tuesday: Normal Schedule
  • Wednesday: Normal Schedule except following classes canceled – 615pm Essentials/Intro and 645pm CrossFit
  • Thursday: One class only at 10am – our annual “Turkey Purger”!
  • Friday: Open Gym from 11am-2pm

holiday member specials

STRENGTH

A. Front Squat, 5 sets of 2 reps at 31X1 Tempo, weight should be light/moderate (60-70%) to focus on tempo

WOD

Level 1

Buy-in:

  • Jump Rope Single x 100
  • Burpee x 10

Then, 3 Rounds of:

  • Russian Kettlebell Swing (35/25) x 15
  • Kettlebell Push Press (30/15) x 16 (8/side)
  • Goblet Squat (35/25) x 15

Cashout:

  • Jump Rope Single x 100
  • Burpee x 10

Level 2

Buy-in:

  • Double Under x 100

Then, 3 Rounds of:

  • Kettlebell Swing (53/35) x 20
  • Kettlebell Shoulder to Overhead (53/35) x 20 (10/side)
  • Goblet Squat (53/35) x 20

Cashout:

  • Double Under x 100

Time Cap: 16 Minutes – scale double unders appropriately

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12 thoughts on “Tuesday Workout: FS, DU, KB Work

  1. Warm up: 500 row/ 400 run.
    WOD: 2 rds, 14:00 -ish.

  2. FS:55#
    Wod: 11:17@25# & 50du

  3. FS: 100#
    WOD: 13:59 (SUs and burpees)

  4. FS: 100#
    WOD: 14:48 Rx

  5. 200#
    11:28 (push up for pp)

  6. No FS
    WOD- 10:12 w/ 25# KB for shoulder to overhead. Otherwise, rx

  7. 115#
    12:07

  8. (performed at gym at my work)
    FS: 135#, 155#, 165#, 185#, 205#
    WOD: 16:16
    100 SU
    10 burpees
    3 Rounds rx
    10 burpees
    100 SU

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