Author: Jade

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Back Rack Split Squat: 3/side Every 1:30 for 10 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. Perform all 10 repetitions on one leg before switching to the other. 2) 24-18-12 – AQAP: Ring Rows Burped Box Jump Overs 24/20   Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 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. This should be approximately 20-30 seconds worth of work. Movement…