Category: Move

* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Deadlift: 2 reps EMOTM x 12 minutes Start at a moderate weight, build as heavy as deemed fit. 2) Power Clean + Push Press: 1 rep Every 90 seconds x 8 sets Start at a moderate weight, build as heavy as deemed fit. 3) 9 minute AMRAP: 3 Deadlifts 75/53 3 Hang Power Cleans 75/53 3 Push Press 75/53 30 Single-unders 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   Absolutely nothing to do with CrossFit, but amazing…don’t forget about the things to do outside of the gym

* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Back Squat: 3 sets of 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 400m Run 30 Wall Balls 14/8 20 Ring Rows 30 Wall Balls 14/8 400m Run Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) 20 minute AMRAP: 10 Front Squats 45/35 10 Box Jumps 24/20 10 Burpees Extra Work: 2) Hip Thrusts: 4 sets of 8 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  

*Bring a Friend Workout Friday, October 3rd at 5:45 PM WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to perform all 8 reps on one side, with the opposite foot in the air before moving to the other foot. 3) 3 rounds AQAP: 400m Run 21 Hang Power Cleans 45/35 12 Pull-ups 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

*Bring a Friend Workout Friday, October 3rd at 5:45 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: 50m Sled Drag 160/115 20 Abmat Sit-ups 10 Ball Slams 30/20 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments