Category: Move

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 5 Snap to Hollow + 10 Standing Banded Front Raise 1b) 7:00 – 14:00 – 7 minute EMOTM: 5-8 Knees-up/Toes-to-bar + 5-8 V-Ups Pick reps you can maintain unbroken for all 7 sets. 1c) 16:00 – 28:00 – 12 minute EMOTM: Odd – 5 Pause Bench Press + 20 Leg Lifts w/Hand on Dumbbells Even – 30 seconds Heavy Rope Single-under or Double-under Pick reps/efforts you can maintain for the 6 cycles. The leg lifts are a progression to start to develop and L-Sit…if you have a solid L-Sit feel free to sub that in as deemed fit. 1d) 28:00 – 40:00 – 6 sets Ski/Bike/Row/Run: 1:30 On :30 Off Work to hit the same calories/meters each…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Every 3:00 x 7 sets: 75-100m Reverse Sled Drag 75-100m D-Ball Bear Carry 100m Sprint Rotate the order of the 3 movements each round. Load as deemed fit for around a 2 minutes worth of work. 2) 10 minute AMRAP: 15 Wall Balls 14/8 12 Ring Rows 9 Calories Ski/Bike/Row/Run Extra Work: 3) Wide Grip Cable Lat Pull Down: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=HjDYkz2iCbI&t=4s  

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Dumbbell Goblet Lateral Lunge Alternate legs each rep. Start with no weight if needed. This should still be a full squat range of motion, hip below knee, your squatting leg should be flat footed. If you can’t get into this position without assistance, hold onto a mast on the pull-up rig, and us that to help guide you through the position. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs Focus on…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) 5 rounds AQAP: 20 Kettlebell Swings 35/26 20 Burpees 20 Abmat Sit-ups Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE