Category: Move

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute Up Ladder: 2 Rope Sit-to-Stand 4 Kettlebell Swings 35/26 200m Run Your run stays consistent at 200m, your Rope goes 2,4,6 etc. and Swings go 4,8,12, etc. Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and keeping a steady continuous pace. Scale loading as needed to keep you moving. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.  

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Barbell Split Squats: 4 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Perform all 8 reps on one side before moving to the other. 2) Farmers Walk: 4 x 100m Rest 90 seconds between sets. Heavy as possible. 3) AQAP: 30-20-10 Wall Balls 14/8 9-7-5 Power Cleans 75/53 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 12 Renegade Rows 35/25 100m Sprint Extra Work: 3) Banded Shoulder Series: 3 rounds Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Final piece to this series. If you haven’t watched the others…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Push Press The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. Start at a moderate load for your Push Press and build as heavy as you can.  2) 12 minute AMRAP: 12 Ring Rows 12 Deadlifts 95/65 12 Abmat Sit-ups Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible, but keep it STRICT. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

Class: 1) Deadlift: 2 reps EMOTM x 12 minutes Start at a moderate weight, build as heavy as deemed fit. Goal should be to work a little heavier than last week. 2) Power Clean + 2 Push Press: 1 Complex Every 90 seconds x 8 sets Start at a moderate weight, build as heavy as deemed fit. 3) 9 minute AMRAP: 9 Push Press 65/45 9 Burpee Box Jumps 24/20 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