Category: Move

WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 20 Russian Kettlebell Swings Pick output and loading that you can maintain for all 10 rounds. 2) 10 minute Up Ladder: 3 Ball Slams 40/30 3 Burpees Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, Support, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 6/27/16 for loading. 2) Romanian Deadlift: 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) AQAP: 1000m Row 100 Single-unders 1000m Run 100 Single-unders 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

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 14/8 30 Abmat Sit-ups 20 Push-ups Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Front Rack Split Squats: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 15 Goblet Squats 53/35 3 Rope Sit-to-stands Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8/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

*CrossFit Kids will be cancelled this Saturday the 23rd. 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 Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts,…