Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex. 2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 3) 10 minute AMRAP: 10 Shoulder-to-Overhead 115/75 10 Pull-ups 10 Burpees Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-70% 3 @ 65-75% 3 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Picks weight based on feel. 2) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Pick weights based upon feel. 3) AQAP: 10-9-8…3-2-1 Front Squats 95/65 2-4-6…16-18-20 Deadlifts 95/65 Extra Work: 4) Banded Marching w/Medball: 5 minutes @ 20/14 Focus on a smooth and steady march. If this is easy for you add band tension. 5) C2 Bike – 2 sets of: 2x500m @ Damper 2 – Rest 60 seconds 2x500m @ Damper 4 – Rest 60 seconds 2x500m @ Damper 6 – Rest 60 seconds 2x500m @ Damper 8 – Rest 60 seconds 2x500m @ Damper 10 – Rest 60 seconds Rest 5 minutes Use this as an opportunity go learn how your body feels…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 5 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1b) 10 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1c) 15 minute AMRAP: 30 Pull-ups 60 Push-ups 120 Air Squats Max Calories Machine Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 50 Box Jump Overs 24/20 40 Alternating Dumbbell Snatch 50/35 30 Box Jump Overs 24/20 20 Dumbbell Thrusters 50/35 10 Box Jump Overs 24/20 Extra Work: 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 6) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…