Category: Move

*CrossFit Kids will be cancelled this Saturday the 16th, and the following 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…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 5/side Renegade Row Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. For the Renegade Row’s pick a weight you can maintain for all 10 sets, and also that you can stay tight on. Alternate arms each rep for a total of 10 reps per set, or 5/side. 2) AQAP: 40 Kettlebell Swings 35/26 400m Run 30 Kettlebell Swings 35/26 400m Run 20 Kettlebell Swings 35/26 400m Run 10 Kettlebell Swings 35/26 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

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 3 Sumo Deadlifts For the Sumo Deadlifts start around 60% of your 1RM Deadlift and build as heavy as deemed fit. Set the bar dead each repetition, no touch-and-go, and control it to the ground. For the run pick a distance you can maintain for all 10 rounds. 2) 7 minute AMRAP: 10 Dumbbell Front Squats 35/25 10 Ring Rows Extra Work: 3) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps. Focus is on positioning and activation not time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Tempo Back 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) 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) 5 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Assault Bike 20 seconds Rest…

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) 4 rounds AQAP: 800m Run 40 Air Squats 20 D-Ball Over Shoulder 70/50 10 Dumbbell Shoulder-to-Overhead 35/25 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