Category: Sport

* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. ** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) AQAP: 1 mile Run 10 Rope Climbs 15ft 800m Run 80 Box Jump Overs 24/20 400m Run 40 Power Snatch 95/65 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading. 2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit. 3) 10 minute AMRAP: 15 Push-ups…

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. WOD: 1) 20 minute EMOTM: Odd – 6-8 Dumbbell Bench Press Even – 30 Second Hollow Hold Pick Dumbbells that are difficult for you to press for 8 reps to start. By the end you’ll likely drop down to 6 reps from fatigue, adjust weight as needed for appropriate stimulus. If you can’t hold the Hollow Position for 30 seconds, hold as long as you can in the 30 second period. 2) 3 rounds AQAP: 100m Farmers Carry 70/50 20 Toes-to-bar 400m Run Use Dumbbells or Kettlebells, if you’re using Dumbbells absolutely no dropping them on the pavement as it will tear apart the rubber coating….

WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 3 rounds AQAP: 35 Wall Balls 20/14 35 Kettlebell Swings 53/35 Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Hollow Position: 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