Author: Jade

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 5/side Renegade Row Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. For the Renegade Row’s pick a weight you can maintain for all 10 sets, and also that you can stay tight on. Alternate arms each rep for a total of 10 reps per set, or 5/side. 2) AQAP: 40 Kettlebell Swings 70/53 400m Run 30 Kettlebell Swings 70/53 400m Run 20 Kettlebell Swings 70/53 400m Run 10 Kettlebell Swings 70/53 Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) 5 rounds: 200m Sprint 800m Jog 200m Sprint should be just that a sprint, run as fast as you can. The 800m should be…

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Hang Power Snatch: 3 Reps Every 1:15 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Hang Power Clean: 3 Reps Every 1:15 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 7 minute Up Ladder: 3 Dumbbell Squat Cleans 35/25 3 Pull-ups Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps. Focus is on positioning and activation not time. 5) Pistol Squats: 10 minute Practice Work on any facet of a Pistol Squat…including mobility. For results post detailed…