Category: Move

* 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) Bench Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 3/side Kettlebell Windmills 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. Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load. 3) AQAP: 1000m Row 50 Thrusters 45/35 30 Ring Rows Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if…

* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE WOD: 1) High Box Jumps: 5 reps Every 1:00 x 10 sets Warm-up as needed. Build the height through your sets. These are no meant to be rebounded. Step down from the Box Each Time. Sit on a box that puts your hip crease at roughly parallel. 2) Single Arm Dumbbell Row: 8 reps/side 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…

* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% 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) 10 minute AMRAP: 10 Kettlebell Deadlifts 70/53 (Single Bell) 10 Goblet Squats…

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) 5 rounds – 4 minute AMRAP – 90 seconds Rest: 10 Ring Rows 10 Shoulder-to-Overhead 65/45 10 Kettlebell Swings 35/26 For each piece AMRAP for the 4 minutes. Then rest 90 seconds and repeat. Start each 4 minute piece back at the start at rep 1 of the round. Score each AMRAP individually. Pre Class: 2) Face Pulls: 100 reps not for time Break up into as many sets as needed. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Good Morning: 10 reps Every 1:30 x 4 sets Start around 25-35% of your 1RM Deadlift. Build as heavy as deemed fit. This should be done as a continuation of the Deadlift series, starting your first set of Good Morning’s at 15:00 on the clock. 3) 10 minute AMRAP: 10 Wall Balls 14/8 10 Kettlebell High Pulls 53/35 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…