Category: Move

* There is no CrossFit Kids Class Today ** Memorial Day, Monday the 30th there will be 1 class at 9:00 AM *** New Classes starting June 6th HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Ball Slams 40/30 10 Knees-up Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Single Leg Kettlebell Deadlift: 10 reps/side Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Perform all 10 reps on one side before switching to the other side. Focus on positioning and range of motion over load. 3) 9 minute AMRAP: 6 Ring Rows 9 Box Jump Overs 24/20 12 Alternating Lunges Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th 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…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Bench Press: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8/side Single Arm Upright Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 12 minute AMRAP: 10 Dumbbell Shoulder-to-Overhead 25/15 20 Abmat Sit-ups 30 Air Squats 40 Single-unders Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps,…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) 20 minute EMOTM: Odd – 50m Reverse Sled Drag Even – 50m Kettlebell Waiters Walk Pick loading that takes you approximately 30-40 seconds to complete the 50m. If you don’t have proper shoulder flexibility for the Overhead Carry perform a Farmers Carry. For the waiters walk, walk 1 hand in the farmers position and 1 hand overhead for 25m then switch on your way back. 2) 3 rounds for Max Reps: 1 minute Wall Balls 14/8 1 minute Kettlebell Swings 35/26 1 minute Assault Bike 1 minute Rest Extra Work: 3) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading. For results post detailed weights, reps, times, thoughts, etc. for all…