Monday 2017.08.21

Strength

Take 15:00 to work on the following complex:

  • Clean Lift Off x 2 (pause 2s at knee) + Pull from Pause + Hang Clean + Clean

Conditioning

For Time:

  • 40/30 Cal Bike or Row
  • 400m Run
  • 30m Dumbbell Overhead Walking Lunge (70/45)

Hold one dumbbell overhead, switching arms as needed.

Saturday 2017.08.19

1000 CrossFit

Working in teams of 3, for time:

  • 3 rounds of: Line Sprint Relay 10/15/20

OPWAAT, reps cumulative:

  • 75 Barbell Lunge (front or back, 135/95)
  • 75 Chest to Bar Pull Ups
  • 75 Ring Dips

Relay style (all do cleans, then all do wall walks):

  • 10 Squat Cleans (135/95)
  • 5 Wall Walks

Then:

  • 600m Team Run

Friday 2017.08.18

*Scheduling Note* 

We are hosting a fundraiser for the DESSO Foundation at the gym on Saturday (8/19) from 0700-0900. As such, our 0830-1000 Open Gym is cancelled.

You can read about the fundraiser here, or see our recent newsletter.

Strength

1A) Pause Dip + Pause Catch Push Jerk

  • 4 x 3, building

You will pause 2 seconds in the bottom of your dip, drive from the pause and pause again 2 seconds in the receiving position before standing to full extension.

1B) Supinated Grip Pull Ups

  • 4 x 5-7 @ 31X1

Conditioning 

4 Rounds

In 3:00, complete:

  • 400m Run
  • Amrap strict handstand push ups in remaining time

Rest 1:00

Fitness substitute max dumbbell push press (35/25).

Thursday 2017.08.17

*Scheduling Note* 

We are hosting a fundraiser for the DESSO Foundation at the gym on Saturday (8/19) from 0700-0900. As such, our 0830-1000 Open Gym is cancelled.

You can read about the fundraiser here, or see our recent newsletter.

Strength

Back Squat

Performance:

  • Establish a 5 rep max.

Fitness:

  • 4 x 3-5 @ 20X1

Conditioning

In teams of 3, conga line style, complete 3 rounds each of:

  • 25 Wall Balls (20/14)
  • 25 Kettlebell Swings (53/35)
  • 30 Double Unders

Fitness:

  • 20 Wall Balls
  • 20 Kettlebell Swings
  • 40 Single Unders

Each athlete occupies a station. Athletes must rotate through each station 3 times for a total of 3 rounds completed as a team. You may only rotate once every athlete on your team has completed their prescribed work.

Wednesday 2017.08.16

Carolina’s Baby WOD is tonight at 1830!

Carolina and Bruno have been an integral part of the Solidarity community for over a year now and you can count on them at the 1830 class. This will be Carolina’s last class before they get ready to welcome their new baby. Come join us for the workout and wish Carolina well!

Strength

Take 15:00 to work on the following complex:

  • Snatch Lift Off x 2 + Pull from Pause + Hang Snatch + Snatch

To see a demo of this compex, click here.

Conditioning

Complete as many rounds as possible in 15:00:

  • 400m Run
  • 30/20 Calorie Bike or Row
  • 50m Double Kettlebell Front Rack Carry (70/44)

Tuesday 2017.08.15

Strength

1A) Deadlift

Performance:

  • 4 x 1.1.1.1.1

*You will rest 2 seconds between each rep. There is no tempo restriction but you may not drop it from the top.*

Fitness:

  • 4 x 3-5 @ 31X1

1B) Push Ups

  • 4 x 3-5 @ 41X2

Performance: Strict Dips

  • 4 x 3-5 @ 41X2

Conditioning

Complete as many rounds as possible in 6:00:

  • 2 Power Cleans (95/135)
  • 5 Burpees over the Bar
  • 4 Power Cleans
  • 5 Burpees over the Bar
  • 6 Power Cleans
  • 5 Burpees over the Bar

…and so on up the ladder.

Rest 3:00, then beginning on your last completed round, go back down the ladder for time.

In other words, if you finished the round of 8 power cleans and 5 burpees over the bar, you will complete:

  • 8 Power Cleans
  • 5 Burpees over the Bar
  • 6 Power Cleans
  • 5 Burpees over the Bar
  • 4 Power Cleans
  • 5 Burpees over the Bar
  • 2 Power Cleans
  • 5 Burpees over the Bar