Category: Competition

* 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) 2 Hang Muscle Snatch + 2 Muscle Snatch: 3 sets Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Quickly built to 3 heavy sets. 2) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Hold the bottom of the dip for 3 seconds on each rep. 3) Close Grip Bench Press: 5 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Grip is pointer finger on the beginning of the knurl or narrower. 4) 5 rounds AQAP: 20 Pull-ups 10 Thrusters 135/95 10/7 Calories Assault Bike Rest 5 minutes…

* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Rowed Even – 10 Kettlebell Deadlifts 53/35 + 10 Alternating Kettlebell Front Rack Lunges 53/35 Scale reps and loading as needed to get maintainable output across all 10 rounds. This is two kettlebells, one in each hand. WOD: 2) Power Snatch + 2 Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build to a heavy set for the day, start at at least 60% of your 1RM. No more than 10 seconds between lifts. Drop and reset between each rep. 3) Snatch High Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need them/have them….

* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) Halting Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull to just below the knee, pause for 3 FULL seconds, then finish the lift. Drop and reset between reps. All Reps full Squat. 2) Clean Power Shrugs: 5 @ 105%, 5 @ 115%, 5 @ 115%+ Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @…

* 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 Please Be Aware the Gym Will Close Promptly at 12:00 today. If you’d like to get all the programming done you should come in early, back space is open as there is no Kids Class. WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 3 rounds AQAP: 40/30 Calorie Row 10 Muscle-ups Rest 5-10 minutes 4) 3 rounds AQAP: 20/15 Cal Assault Bike 20 Shoulder-to-Overhead 135/95 Rest 5-10 minutes…

* 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 Pre Class: 1) Touch and Go Snatch: Establish a 5RM Warm-up as needed. Rest as needed between sets/attempts. No straps. All reps are full Squat. 2) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 4 @ 70-80% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift…