Category: Move

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…

* 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) 20 minute EMOTM: Odd – 6-8 Dumbbell Bench Press Even – 30 Second Hollow Hold Pick Dumbbells that are difficult for you to press for 8 reps to start. By the end you’ll likely drop down to 6 reps from fatigue, adjust weight as needed for appropriate stimulus. If you can’t hold the Hollow Position for 30 seconds, hold as long as you can in the 30 second period. 2) 3 rounds AQAP: 100m Farmers Carry 50/35 20 Knees-up 400m Run Use Dumbbells or Kettlebells, if you’re using Dumbbells absolutely no dropping them on the pavement as it will tear apart the…

WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 50m D-Ball Bear Hug Carry Pick a distance you can maintain for the run that takes approximately 45 seconds. For the D-Ball carry in a bear hug style with both arms wrapped around it. 2) 3 rounds AQAP: 35 Wall Balls 14/8 35 Kettlebell Swings 35/26 Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading. 2) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 3 rounds AQAP: 100 Single-unders 21 Kettlebell Deadlifts 70/53 12 Burpees Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 3 rounds AQAP: 800m Run 30 Medball Squats 40/30 30 Knees-up Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE