Category: Sport

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 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 Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) 0:00-30:00 – Every 5:00 x 6 sets: 400m Run 10 Burpee Pull-ups + 5 Strict Press If you can’t perform a Burpee Pull-ups, perform 10 Burpees + 10 Pull-ups/Ring Rows. Start around 60-70% of your 1RM Strict Press and build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 Sumo Deadlift High-Pulls 65/45 3 Shoulder-to-Overhead 65/45 30 Double-unders Workout is 3+3+30, 6+6+30, 9+9+30, and so on until 10 minutes is up. Extra Work: 3) V-Ups: 4 sets of 10-15 Reps Rest 90-120 seconds between sets. 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 12 minute AMRAP: 20 Kettlebell Swings 53/35 20 Box Jumps 24/20 20 Knees-to-armpits 20 Wall Balls 20/14 Extra Work: 5) 5 sets of: 10 Band Pull Aparts 10 Banded No-Moneys 10 Banded Face Pulls Not for time. Rest as needed. Focus on positioning and activation. 6) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on quality of movement and position…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day. 2) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other. 3) AQAP: 400m Run 40 Deadlifts 95/65 400m Run 30 Hang Power Cleans 95/65 400m Run 20 Front Squats 95/65 Extra Work: 4) D-Ball Bear Hug Hold Good Morning: 4 set of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) 5 sets of: 250m Ski Erg 500m Row Erg 1000m Bike Erg Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5…

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Pull-ups Extra Work: 2) Box Plank Clocks: 5 sets of 1/direction Rest 90-120 seconds between sets. 3) Sled Drag: 400m @ Bodyweight Scale as needed to keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE