Category: Move

WOD: 1) 21 minute EMOTM: 1 – 6-8 Dumbbell Bench Press 2 – 30 second Barbell Overhead Hold @ 100% of Strict Press 3 – 5-10 Strict Pull-ups Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement. 2) 12 minute AMRAP: 200m Run 15 Wall Balls 14/8 10 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 150-200m Run 2 – Single Leg Kettlebell Deadlift 5/side 3 – 5 High Box Jumps 7 sets of each movement. Pick a run that challenges you to complete it in 45 seconds. For the deadlifts focus on positioning over loading. Finally for the Box Jumps start at a moderate height, and build as high as possible. Step down and reset between each rep, these are not for speed, they are for explosiveness. 2) AQAP: 40-30-20-10 Abmat Sit-ups 12-9-6-3 D-Ball Over Shoulder 70/50 Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 10 Reps @ 3:00 10 Reps @ 6:00 10 Reps @ 9:00 5 Reps @ 11:00 5 Reps @ 13:00 5 Reps @ 15:00 5 Reps Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest. 2) 10 minute Up Ladder: 3 Goblet Squats 53/35 40 Single-unders Jump Rope reps are fixed, each round the Squat go up by 3 reps. Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Saturday’s Workout 🙂

* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. ** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) AQAP: 1 mile Run 10 Rope Sit-to-stand 800m Run 80 Box Jump Overs 24/20 400m Run 40 Ball Slams 40/30 Extra Work: 2) 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

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading. 2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit. 3) 10 minute AMRAP: 15 Push-ups…