Category: Sport

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. ** Please be aware the gym will be closed at 12:00 sharp today. WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Push-ups 10 Power Snatch 95/65 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

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. WOD: 1) Tempo Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. 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) AQAP 30 Knees-to-armpits 60 Wall Balls 20/14 120 Double-unders 60 Wall Balls 20/14 30 Knees-to-armpits Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8/side Rest 90-120 between sets. Heavy as possible. Keep it strict. 5) Hip Extension: 4 sets of…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following 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…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. WOD: 1) 20 minute EMOTM: Odd – 5 Push Press Even – 5/side Renegade Row Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. For the Renegade Row’s pick a weight you can maintain for all 10 sets, and also that you can stay tight on. Alternate arms each rep for a total of 10 reps per set, or 5/side. 2) AQAP: 40 Kettlebell Swings 70/53 400m Run 30 Kettlebell Swings 70/53 400m Run 20 Kettlebell Swings 70/53 400m Run 10 Kettlebell Swings 70/53 Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) 5 rounds: 200m Sprint 800m Jog 200m Sprint should be just that a sprint, run as fast as you can. The 800m should be…

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Hang Power Snatch: 3 Reps Every 1:15 x 8 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: 3 Reps Every 1:15 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 7 minute Up Ladder: 3 Dumbbell Squat Cleans 35/25 3 Pull-ups Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps. Focus is on positioning and activation not time. 5) Pistol Squats: 10 minute Practice Work on any facet of a Pistol Squat…including mobility. For results post detailed…