Author: Jade

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) 5 rounds – 4 minute AMRAP – 90 seconds Rest: 5 Pull-ups 10 Shoulder-to-Overhead 95/65 15 Kettlebell Swings 53/35 For each piece AMRAP for the 4 minutes. Then rest 90 seconds and repeat. Start each 4 minute piece back at the start at rep 1 of the round. Score each AMRAP individually. Pre Class: 2) Face Pulls: 100 reps not for time Break up into as many sets as needed. Focus on positioning and activation, not speed. 3) Handstands: 10 minutes Practice Work on any facet of being upside down…Handstand Holds, Walk, Stink Bugs, Cartwheels, Headstand, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Good Morning: 10 reps Every 1:30 x 4 sets Start around 25-35% of your 1RM Deadlift. Build as heavy as deemed fit. This should be done as a continuation of the Deadlift series, starting your first set of Good Morning’s at 15:00 on the clock. 3) AQAP: 12-9-6 Power Cleans 155/105 20-40-60 Wall Balls 20/14 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to work towards 100…