Author: Jade

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start at the weight you perform 8 reps last week and climb as heavy as possible. 5th set doesn’t necessarily have to be the heaviest. All reps should be Touch-and-Go. If you max out before set 5 come down to 80% of the days max to finish out. 2) Dumbbell Stiff Leg Deadlift: 10 reps Every 1:30 x 4 sets This should be done as a continuation of your Deadlifts, starting at 15:00 on the clock. Load as heavy as possible but focus on positioning and stretch first and foremost. 3) 3 rounds AQAP: 75 Single-unders 21 Wall Balls 14/8 12 D-Ball Over Shoulder 70/50 Extra Work: 4) Hip Thrusts: 4…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE 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….