Category: Move

* 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) 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…

* 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) Push 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) 10 minute AMRAP: 10 Abmat Sit-ups 10 D-Ball Over Shoulder 70/50 10 Thrusters 45/35 Extra Work: 4) Hip Extension: 3 sets…

* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover. ** 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) 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. 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…

* 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) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 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 @ 70-75% 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) AQAP: 80-60-40-20 Single-unders 32-24-16-8 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Teams of 2 -25 minute AMRAP: Athlete 1 – AQAP: Row 500m Athlete 2 – AMRAP: 20 Wall Balls 14/8 20 Box Jumps 24/20 20 Abmat Sit-ups Athlete 1 Rows 500m, the Athlete 2 AMRAP’s the Triplet while Athlete 1 is Rowing. When Athlete 1 Finishes 500m, Athletes switch stations. Athlete 1 picks up where Athlete 2 left off. Score for the workout is total rounds + reps. Extra Work: 2) 400m Farmers Carry: For Time 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