Category: Move

* Holiday Schedule HERE WOD: 1) 3 Deadlifts + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 2) 7 minute AMRAP: 10 Ball Slams 40/30 10 Knees-up Extra Work: 3) Farmers Carry: 400m Work with a loading you can complete in 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 One of my best friends Ryan Hawks passed away coming up on 5 years ago. His girlfriend at the time Angel Collinson, while completey unrelated to CrossFit, this has been getting a lot of buzz the last week. Super rad…remember what you do CrossFit for, maybe for the love of it, maybe for…

* Holiday Schedule HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) 3 rounds AQAP: 20 Russian Kettlebell Swings 53/35 40 Air Squats 80 Single-unders Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute AMRAP: 5 Deadlifts 115/75 10 Wall Balls 14/8 15 Abmat Sit-ups Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Step-ups: 5/side Every 2:00 for 7 sets Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg. Goal is to work a little heavier than last week. 2) 10 minute AMRAP: 10 Goblet Squats 53/35 10 Push-ups Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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,…