Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. […]
Clamtown CF – Location – WOD Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout
Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Workout Nick Parker & Elizabeth James (3 Rounds for time)
Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings 4 Jumping Pull Ups 2. Workout Prep 2 sets: 2 Devils Press 4 Pull Ups Workout
Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Strength Prep 4 sets of 10 Shoulder Press (build in weight) 3. Workout Prep 1 set:
Announcements Open Gym 24/7 – Week Trial Registration Your FREE 24/7 Open Access Trial will run from December 25th to January 2nd. If you have any questions or need assistance during this period, our dedicated support team is here to help. Feel free to reach out to us at 609-812-2155 How to Activate Your Trial:
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00
