Category: Move

WOD: 1) 5 rounds AQAP: 400m Run 15 Thrusters 45/35 30 Abmat Sit-ups Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! WOD: 1) Deadlift (10-8-6-4-2): 1 set Every 3:00 Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. 2) Good Morning: 10 reps Every 1:30 x 4 sets This should be on a running clock as a continuation of your Deadlifts starting at 15:00 on the clock. Start at a light weight, build as deemed fit. 3) 7 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! 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…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Bench Press (7-5-5-3-3-2-1): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees 50 Single-unders Work…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Single Leg Box Jump: 5/side Every 1:00 x 10 sets Warm-up as needed. Start with a lower box and build up as deemed fit. Land on one fit, then step down. Alternate legs each rep. 2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for…