Category: Sport

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 10 Seated Banded Pause Rows 3 – 10-20 Abmat Sit-ups Warm-up as needed. For Bench Press try to build on your loading from last week. Banded Rows pause at the chest for 1 second each rep. Pick a rep count for the Abmat Sit-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 15 Kettlebell Swings 70/53 15 Push-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 4)…

* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. 2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Wall Balls 20/14 12 Deadlifts 95/65 9 Pull-ups Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to…

* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 10 reps. The transition between Front and Back Squat should be as quick as possible. Build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 Hang Power Cleans 115/75 30 Double-unders Jump rope stays fixed. Workout goes 3+30, 6+30, 9+30, and so on until 10 minutes…

WOD: 1) 25 minute AMRAP: 25 Wall Balls 20/14 25 Push-ups 25 Kettlebell Deadlifts 135/95 Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 1 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side @ 20:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 10 minute AMRAP: 20 Knees-to-armpits 5 Squat Cleans 135/95 Extra Work: 4) Band Pull-aparts: 100 not for time Focus on position and activation, not speed. Switch between over and underhand every 10 reps. 5) Sled Drag: 400m @ Bodyweight…