Category: Move

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Alternating Jumping Lunges: 5 Reps/side Every 1:00 x 10 sets Warm-up as needed. Focus on jumping as high as possible in between each rep as you transfer to the other leg. Alternate sides each rep. 2) Double Bent Over Dumbbell Row: 10 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. Keep the movement strict. Use your box as a base for your hand, both feet on the ground. 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…

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 75-80% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range. 3) 3 rounds AQAP: 30 Russian Kettlebell Swings 35/26 45 Air Squats 90 Single-unders Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps,…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) 20 minute AMRAP: 15 Kettlebell Swings 35/26 12 Push-ups 9 Ring Rows Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start at the weight you perform 8 reps last week and climb as heavy as possible. 5th set doesn’t necessarily have to be the heaviest. All reps should be Touch-and-Go. If you max out before set 5 come down to 80% of the days max to finish out. 2) Dumbbell Stiff Leg Deadlift: 10 reps Every 1:30 x 4 sets This should be done as a continuation of your Deadlifts, starting at 15:00 on the clock. Load as heavy as possible but focus on positioning and stretch first and foremost. 3) 3 rounds AQAP: 75 Single-unders 21 Wall Balls 14/8 12 D-Ball Over Shoulder 70/50 Extra Work: 4) Hip Thrusts: 4…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th 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….