Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 7 Kettlebell Deadlifts 2 – 5-10 Bar Rows 3 – 30 second Superman Hold Reference you Kettlebell Deadlifts from 4 weeks ago. This should be done with Two Kettebells. Bar Rows pick a quantity/position you can maintain for all 7 sets. Superman Hold scale accordingly to a time you can maintain for all sets. 2) AQAP: 50 Box Jump Overs 24/20 40 Ball Slams 40/30 30 Box Jump Overs 24/20 20 Dumbbell Thrusters 25/15 10 Box Jump Overs 24/20 Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+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…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1a) Run/Ski/Bike/Row: 10 minutes Easy Pick a modality and stick with it for the entire 40 minutes. Focus on your pacing and being consistent. The first 10 minutes Easy should all be at the same pace. 1b) Run/Ski/Bike/Row: 10 x :20 Hard/:40 Easy Focus on maintainable output, try and get your intervals to all look the same. 1c) Run/Ski/Bike/Row: 5 sets of 1 minute Easy 1 minute Moderate 1 minute Easy 1 minute Hard Again focus on consistent pacing for all 5 rounds and…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5/side D-Ball Bear Hug Hold Box Step-up 2 – 3/side Kneeling Kettlebell Piston Press 3 – 10 Jumping Medicine Ball Squats 1 – Setup the box height so your hip and knee are in line when your foot is on the box. Perform all reps on 1 side before switching to the other. 2 – In the kneeling position, perform alternating Kettlebell Presses. Press one bell up, as you begin…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Warm-up as needed. Pick weights based on feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ Moderate Pick weights based on feel. 3) 5 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Front Squat 75/55 20 seconds Rest Keep track of reps for each round and movement. Goal here is consistent output, don’t blow-up in the…