Category: Sport

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 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 Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 20 minute EMOTM: Minutes 1-5 – 5 Push Press Minutes 6-10 – 3 Push Press Minutes 11-15 – 1 Push Press Minutes 16-20 – 30 second Fron Rack Hold Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit for each individual rep range. For the Front Rack holds you should be working at 100%+ of your Front Squat or your Bodyweight, whichever is heavier. 2) 12 minute AMRAP: 6 D-Ball Over Shoulder 100/70 12 Pull-ups 18 Box Jump Overs 24/20 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) Ski Erg: 5K for time Treat this as a time trial, set a benchmark for yourself if you’ve never done…

WOD: 1) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 2) Power Clean + Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit. 3) AQAP: 18-12-6 Alternating Dumbbell Snatch 50/35 36-24-12 Burpees Extra Work: 4) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, Support, etc. 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) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 6/27/16 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) AQAP: 1000m Row 50 Double-unders 1000m Run 50 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes 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

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 30 Push-ups 20 Toes-to-bar Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet/style of a Ring Dip. 3) D-Ball Carry: 400m for time Keep the ball in a front/bear hug position. Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE