Category: Move

* Going to the Games and T-Shirts HERE WOD: 1) Barbell Box Step-Ups: 4 sets of 10/side Warm-up as needed. Barbell is on the back rack. Use a 20″ box. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 100m Sled Drag 140/105 100m Farmers Carry 53/35 75 Single-unders Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Going to the Games and T-Shirts 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,…

* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Strict Press: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 15 minute AMRAP: 10 Push-ups 15 Box Jump Overs 24/20 200m Run Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) 1 Deadlift + 1-5 Ring Rows: EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Even though you’re doing singles only work within your abilities to put the bar back down in a smooth and controlled manner. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 2) 10 minute AMRAP: 15 Wall Balls 14/8 12 Kettlebell Swings 35/26 9 V-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. Post Results/Thoughts To Comments  

WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last set of Front Squats. Build as heavy as deemed fit. 3) 5 rounds AQAP: 10 Deadlifts 115/75 10 Alternating Dumbbell Lunges 35/25 10 Burpee Lateral Bar Hops Extra Work: 4) Band Pull-Aparts: 100 not for time Break into as many sets as needed. Focus on smooth clean motion and activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments