Strength
Take 15:00 to work on the following complex:
Conditioning
For Time:
Hold one dumbbell overhead, switching arms as needed.
1000 CrossFit
Working in teams of 3, for time:
OPWAAT, reps cumulative:
Relay style (all do cleans, then all do wall walks):
Then:
*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
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
Conditioning
4 Rounds
In 3:00, complete:
Rest 1:00
Fitness substitute max dumbbell push press (35/25).
*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:
Fitness:
Conditioning
In teams of 3, conga line style, complete 3 rounds each of:
Fitness:
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.
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:
To see a demo of this compex, click here.
Conditioning
Complete as many rounds as possible in 15:00: