Category: Move

WOD: 1) 20 minute EMOTM: Movement 1 – 50m Farmers Carry Movement 2 – 5 High Box Jumps Farmers Carry should be heavy and take you about 30-40 seconds. Box Jumps the focus is aggressive hip extension, they should be high, step down and reset between every rep. 2) AQAP: 800m Run 60 Wall Balls 14/8 40 Abmat Sit-ups Extra Work: 3) Front Plank: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 2) 8 minute Up Ladder: 2 Front Squats 65/45 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so on until 8 minutes is up. Extra Work: 3) Hip Thrusts: 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

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp! WOD: 1) 5 rounds AQAP: 400m Run 21 Deadlifts 75/55 15 Push-ups 9 Front Squats 75/55 Extra Work: 2) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit.  1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  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…