Author: Jade

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 20 minute EMOTM: Minutes 1-5 – 5 Push Press Minutes 6-10 – 3 Push Press Minutes 11-15 – 1 Push Press Minutes 16-20 – 30 second Fron Rack Hold Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit for each individual rep range. For the Front Rack holds you should be working at 100%+ of your Front Squat or your Bodyweight, whichever is heavier. 2) 12 minute AMRAP: 6 D-Ball Over Shoulder 100/70 12 Pull-ups 18 Box Jump Overs 24/20 Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Ski Erg: 5K for time Treat this as a time trial, set a benchmark for yourself if you’ve never done…