Category: Move

* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) 20 minute AMRAP: 15 Wall Balls 14/8 12 Abmat Sit-ups 9 Burpees Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Barbell Lunges: 7 sets of 3/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Good Morning: 3 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 75 Single-unders 25 Ball Slams 40/30 5 Rope Sit-to-Stand Extra Work: 4) Hollow Position: 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. Post Results/Thoughts To Comments

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,…

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Push Press: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute AMRAP: 15 Air Squat 12 Dumbbell Push Press 25/15 9 Ring Rows Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and attempts/sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) 1 Deadlift + 20 Double/Single-unders: EMOTM x 20 minutes Start at approximately 60% of your 1RM Deadlift build as heavy as deemed fit. If you don’t have Double-unders spend up to 20 seconds working on a combination of Single and Double-unders. 2) 7 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Deadlfits 95/65 Extra Work: 3) Banded Pull Throughs: 4 sets of 15 Rest 90-120 seconds betweens sets. For results post detailed weights, reps, times, thoughts, etc for all work completed. Post Results/Thoughts To Comments