Author: Jade

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) 0:00-30:00 – Every 5:00 x 6 sets: 400m Run 10 Burpee Pull-ups + 5 Strict Press If you can’t perform a Burpee Pull-ups, perform 10 Burpees + 10 Pull-ups/Ring Rows. Start around 60-70% of your 1RM Strict Press and build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 Sumo Deadlift High-Pulls 65/45 3 Shoulder-to-Overhead 65/45 30 Double-unders Workout is 3+3+30, 6+6+30, 9+9+30, and so on until 10 minutes is up. Extra Work: 3) V-Ups: 4 sets of 10-15 Reps Rest 90-120 seconds between sets. 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE