Author: Jade

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. ** Please be aware the gym will be closed at 12:00 sharp today. WOD: 1) For Max Reps: 1 minute Max Squat Snatch 155/105 2 minutes Max Squat Snatch 185/135 3 minutes Max Squat Snatch 205/145 4 minutes Max Squat Snatch 225/155 5 minutes Max Squat Snatch 245/165 Rest as needed. 2) AQAP: 10-8-6-4-2 Muscle-ups 400m Run Rest as needed. 3) 4 rounds AQAP: 10 D-Ball Over Shoulder 100/70 20 D-Ball Squats 100/70 50m D-Ball Carry 100/70 For both the Squats and Carry the Ball must be held in a bear hug style. 4) Deficit Handstand Push-ups: 30 for time You choose the deficit and whether you want to go strict or kip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. Pre Class: 1) Trap Bar Deadlift: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be within 80% of your days max. Rest 2-3 minutes between sets. WOD: 2) Tempo Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 3) Front Rack Split Squats: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other. 4) AQAP 40 Toes-to-bar 80…