Author: Jade

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Teams of 2 – 20 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 115/75 6 D-Ball Over Shoulder 100/70 One Person works at a time, while one person works the other most hold a Front Plank. If partner breaks from the Front Plank the other partner must stopping working immediately. Score is total rounds for the team. Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. 3) Pull-up: 10 minutes Practice Work on any facet of a Strict or Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 3 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 7 sets. All reps should be Touch-and-Go. 2) 12 minute AMRAP: 50 Double-unders 25 Toes-to-bar 15 Squat Cleans 135/95 Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE