Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% Pick weights based off of feel. Use past weeks for reference points. 3) 5 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 100/70 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Good Morning: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Row – 30 rounds of: 30 seconds @ 2K Pace 30 seconds @ Easy For the Easy pace pick something that you can maintain, and be consistent with. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 100 Wall Balls 20/14 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 75 Box Jump Overs 24/20 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 50 Pull-ups 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 25 Burpees Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning, not speed. For results…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% of your 1RM C+J. 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 and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 12 minute AMRAP: 12 Power Snatch 65/45 20 Double-unders 15 Hang Power Cleans 65/45 20 Double-unders 18 Shoulder-to-Overhead 65/45 20 Double-unders Extra Work: 5) Farmers Carry: 400m Heavy as possible (keep it…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minutes 5+6 – Non-Monostructural Conditioning Minutes 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 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Run/Ski/Bike/Row: A – 10 minutes Easy B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard) C – 10 minutes Easy D – 8 x :20 Hard/:40 Easy Yes you are going to stay on a machine for 40 minutes, yes this is still CrossFit. This is a great opportunity for those who are religious 5-6 days/week to give your body/joints a break, and get some good breathing work in. In addition, this is a great opportunity to learn how to…