Author: Jade

*CrossFit Kids will be cancelled this Saturday the 23rd. 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 4 – Barbell – Squats, Presses, Deadlifts,…

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 10 Hang Kettlebell High-pulls Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed fit. For the Hang Kettlebell High-pulls, initiate like a Kettlebell Swing by hip hinging to create momentum, and then follow through with a High-pull instead of a swing. Pick a weight you can maintain for all 10 reps for 10 sets of the High-pulls. 2) 10 minute Up Ladder: 3 Box Jump Overs 24/20 3 D-Ball Over Shoulder 70/50 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 10 Kettlebell Deadlifts Pick distances and loads that you can maintain for all 10 rounds. Kettlebell Deadlifts are done with a Kettlebell in each hand at your sides. 2) 3 rounds AQAP: 75 Single-unders 21 Ring Rows 15 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 3) Band Pull Aparts: 100 not for time Focus on positioning and activation over speed. Switch over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE