Category: Move

WOD: 1) 4-5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Alternating D-Ball Bear Hug Lunges 70/50 10 D-Ball Over the Shoulder 70/50 Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Sumo Deadlift: 3 Reps Every 1:00 x 7 sets Warm-up as needed. Start at a moderate weight and build as heavy as deemed fit. Perform all reps from a Dead Stop. 2) Russian Kettlebell Swing: 15 Reps Every 1:00 x 7 sets Pick a weight you can maintain for all 7 sets. Focus on positioning and good loading of the hamstrings. 3) Banded Hamstring Curl: 10 Reps Every 1:00 x 7 sets Focus on positioning and activation over tension. 4) 9 minute AMRAP: 15 Dumbbell Thrusters 25/15 3 Rope Sit-to-stand Extra Work: 4) Single Arm Dumbbell Row: 20-16-12-8 Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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,…

*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 45/35 3 Shoulder-to-Overhead 45/35 50 Single-unders Workout is 3+3+50, 6+6+50, 9+9+50, 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Bike/Ski/Row/Run: 40 seconds Hard Every 1:00 x 7 sets Pick a medium and output you can maintain for all 7 sets. 2) Waiters Walk: 50m Every 1:00 x 7 sets Start on your non dominant side so you do 4 sets there and 3 sets on the other side. One Kettlebell Overhead and one at the Farmers Position. Switch sides every 50m. 3) High Box Jump: 5 Reps Every 1:00 x 7 sets Start at a moderate height, build as high as deemed fit. Step down and reset between each rep. 4) 12 minute AMRAP: 20 Kettlebell Swings 35/26 20 Box Jumps 24/20 20 Knees-up 20 Wall Balls 14/8 Extra Work: 5) 5 sets of: 10 Band Pull Aparts 10 Banded No-Moneys 10 Banded Face…