Category: Move

*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) Back Squat: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day. 2) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other. 3) AQAP: 400m Run 40 Deadlifts 65/45 400m Run 30 Hang Hi-Pulls 65/45 400m Run 20 Front Squats 65/45 Extra Work: 4) D-Ball Bear Hug Hold Good Morning: 4 set of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 3 rounds AQAP: 800m Run 30 Front Squats 65/45 30 Ring Rows Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale as needed to keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Double Kettlebell Deadlifts: 5 Reps Every 1:00 x 7 sets Warm-up as needed. Change weights each set as needed. Use a challenging weight, but something you can maintain. 2) Sled Drag: 50m Every 1:00 x 7 sets Use a moderate weight, something you can move through quickly. Focus on staying has upright and flat footed as possible, engaging as much hamstring as you can. 3) Good Morning: 7 Reps Every 1:00 x 7 sets Start light. Build as deemed fit. Focus on positioning over load. 4) 2-3-4 minute AMRAP – 1 minute Rest: 75 Single-unders…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 20 minute EMOTM: Odd –   Monostructural Conditioning Even – Gymnastics/Skill Directly Into 1b) 20 minute EMOTM: Odd – Non-Monostructural Conditioning Even – 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…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 0:00 – 30:00 – Every 5:00 x 6 sets 400m Run 25 Wall Balls 14/8 + Max Set Ring Rows/Strict Pull-ups Hit the Run and Wall Ball as an interval, in the remainder of the 5 minute block perform a set of Max Reps of either Ring Rows or Strict Pull-ups. 2) 30:00 – 40:00 – Max Reps: 60 seconds Push-ups 60 seconds Kettlebell Swings 35/26 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE