Category: Move

* There will be no CrossFit Kids Class today. Sorry for the inconvenience. WOD: 1) 5 rounds AQAP: 400m Run 15 Ring Rows 12 Deadlifts 95/65 9 Front Squats 95/65 6 Shoulder-to-Overhead 95/65 Extra Work: 2) Farmers 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 Masters Qualifier is next week, hoping to get some more of our amazing athletes back to the Games

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 Hip Thrusts: 10/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Perform all 10 reps on 1 side before switching to the other. Perform these off of a bench. 3) 5 rounds AQAP: 21 Wall Balls 14/8 12 Burpees 3 Rope Sit-to-stand Extra Work: 4) Banded Pull Throughs: 100 reps for time Break up however needed. Focus on positioning and stretch over speed. 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,…

WOD: 1) Push Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 12 minute AMRAP: 12 Abmat Sit-ups 9 Ball Slams 40/30 6 Push-ups Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Supine Bent Over Barbell Row: 5 reps Every 1:00 x 10 sets Warm-up as needed. Start at moderate weight. Keep these strict, no throwing the hips into the movement. Build as heavy as deemed fit. 2) Farmers Walk: 100ft Every 1:00 x 10 sets This should be done as a continuation for your Barbell Rows on a running clock. Load as heavy as deemed fit. 3) 21-15-9 – AQAP: Thrusters 45/35 Ring Rows Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE