Category: Move

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 10 Hang Kettlebell High-pulls Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed fit. For the Hang Kettlebell High-pulls, initiate like a Kettlebell Swing by hip hinging to create momentum, and then follow through with a High-pull instead of a swing. Pick a weight you can maintain for all 10 reps for 10 sets of the High-pulls. 2) 10 minute Up Ladder: 3 Box Jump Overs 24/20 3 D-Ball Over Shoulder 70/50 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 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) 20 minute EMOTM: Odd – 150-200m Run Even – 10 Kettlebell Deadlifts Pick distances and loads that you can maintain for all 10 rounds. Kettlebell Deadlifts are done with a Kettlebell in each hand at your sides. 2) 3 rounds AQAP: 75 Single-unders 21 Ring Rows 15 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 3) Band Pull Aparts: 100 not for time Focus on positioning and activation over speed. Switch over and underhand every 10 reps. 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) Back 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) Dumbbell Stiff Leg 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. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 3 rounds AQAP: 400m Run 35 Air Squats 21 Russian Kettlebell Swings 35/26 Extra Work: 4) Waiters Walk: 400m Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. ** Please be aware the gym will be closed at 12:00 sharp today. WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Ball Slams 40/30 10 Push-ups Extra Work: 2) Hip Extension: 4 sets of 10 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 16th, and the following Saturday the 23rd. WOD: 1) Tempo Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. 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) 12 minute AMRAP: 20 Wall Balls 14/8 40 Single-unders 20 Abmat Sit-ups 40 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8/side Rest 90-120 between sets. Heavy as possible. Keep it strict. For results post detailed…