Category: Move

WOD: 1) 1 + 1/4 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. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) AQAP: 200 Single-unders 100 Ball Slams 40/30 200 Single-unders Extra Work: 4) Single Arm Dumbbell Roll: 4 sets of 6-8 reps/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

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, Cleans, Snatches, etc. all in a strength baring format,…

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 20 minute EMOTM: Odd – 3 Close Grip Bench Press Even – 5 Close Grip Upright Barbell Row Warm-up as needed. Start around 60% of your 1RM Bench Press. Close Grip Bench Press should be no wider than pointer finger on the beginning of the knurling. For Upright Rows (or High-pulls) start around 30-40% of your bodyweight and climb accordingly. Range of motion should be barbell to the clavicle or higher. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 35/26 9 Push-ups Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps,…

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 1 + 1/4 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. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Good Morning: 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 with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. Goal to increase loading slightly over last week. 3) 3 rounds AQAP: 30 Abmat Sit-ups 30 Wall Balls 14/8 Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps….

* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 3 rounds AQAP: 21 Deadlifts 95/65 15 Ring Rows 9 Front Squats 95/65 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run Scale as needed. This isn’t about can you do it, but will you do it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE