Category: Sport

WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-10 – 3 Push Press Minutes 11-15 – 3 Push Jerk Minutes 16-20 – 30 second Front Rack Hold Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. Goal should be to increase loading through each set. Front Rack holds should be done at 100% of your Bodyweight or Front Squat, whichever is higher. 2) 3 rounds AQAP: 30 Kettlebell Swings 70/53 20 Knees-to-armpits 10 Burpee-to-target Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) 3 rounds AQAP: 1 mile @ 2 minutes Slower than PR Pace 1 mile @ 30 seconds Slower than PR Pace Keep track of times for each individual mile. No resting anywhere, this is a continuous 6 mile piece. For results…

WOD: 1) Hang Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Hang Power Clean + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 5 rounds AQAP:: 5 Thrusters 115/75 10 Pull-ups Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 1 and 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/5/16 for loading. 2) Romanian Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 5 rounds AQAP: 5 Power Cleans 155/105 15 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Pistol Squats: 10 minute Practice Work on any facet of a Pistol Squat, including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 5 rounds AQAP: 400m Run 40 Air Squats 20 Power Cleans 75/55 2 Rope Climbs 15ft Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work towards 100 Unbroken Reps. 3) Farmers Carry: 400m Keep this under 10 minutes. Heavy as possible. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 3 rounds AQAP: 21 Wall Balls 20/14 15 Knees-to-armpits 9 Power Snatch 75/55 Extra Work: 4) Bent Over Supinated Barbell Rows: 4 sets of 8 Rest 90-120 seconds between…