Category: Sport

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Muscle Clean Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Snatch Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part A. 2) 4 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Calories Ski/Bike/Row/Run Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 6/side Rest 90-120 seconds between sets. Perform all reps on 1 side, and then switch to the other. Heavy as possible…use a weight you can do the first 4 reps strict, and then bring your full body…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-2) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Dumbbell Goblet Lateral Lunge Alternate legs each rep. Start with no weight if needed. This should still be a full squat range of motion, hip below knee, your squatting leg should be flat footed. If you can’t get into this position without assistance, hold onto a mast on the pull-up rig, and us that to help guide you through the position. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs Focus on…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) “Hansen” – 5 rounds AQAP: 30 Kettlebell Swings 70/53 30 Burpees 30 Abmat Sit-ups Extra Work: 2) Rope Climb: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 3) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Snatch Pull + Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Snatch + Hang Snatch Continue to build loading from Part A. 2) 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Extra Work: 3) Pausing False Grip Ring Rows: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Hold chest at the Rings for 3 seconds each rep. 4) Reverse Sled Drag: 4 sets of 50m Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc….

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) 4 sets not for time of: 50ft Bear Crawl 50ft Crab Walk 50ft Inchworm…