Category: Sport

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Front Rack Split Squats: 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. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 2 Rope Climbs 15ft 15 Overhead Squats 75/55 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 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) 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 4 – Barbell – Squats, Presses, Deadlifts,…

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 10 Hang Kettlebell High-pulls Warm-up as needed. Start around 60% of your 1RM Push Press and build as heavy as deemed fit. For the Hang Kettlebell High-pulls, initiate like a Kettlebell Swing by hip hinging to create momentum, and then follow through with a High-pull instead of a swing. Pick a weight you can maintain for all 10 reps for 10 sets of the High-pulls. 2) 10 minute Up Ladder: 3 Box Jump Overs 24/20 3 D-Ball Over Shoulder 100/70 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) 5 rounds AQAP: 1 mile Run 1 mile Assault Bike For results post detailed weights, reps, times, thoughts, etc….

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Power Snatch: 3-3-3-2-2-2-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day. 2) Power Clean + Push Jerk: 2-2-2-2-2-1-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day. 3) 3 rounds AQAP: 50 Double-unders 21 Pull-ups 15 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 4) Band Pull Aparts: 100 not for time Focus on positioning and activation over speed. Switch over and underhand every 10 reps. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results…

*CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg 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. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 3 rounds AQAP: 400m Run 35 Air Squats 21 Russian Kettlebell Swings 53/35 Extra Work: 4) Waiters Walk: 400m Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete. 5) Single Leg Hip Thrusts: 3 sets of 15/side Rest…