Category: Sport

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Tempo Back 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) 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) 5 rounds for Max Reps: 40 seconds Power Clean 95/65 20 seconds Rest 40 seconds Assault Bike 20 seconds Rest Extra Work: 4) Waiters Walk: 400m…

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) 4 rounds AQAP: 800m Run 40 Air Squats 20 Power Cleans 115/75 10 Shoulder-to-Overhead 115/75 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

WOD: 1) 1 + 1/4 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. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) AQAP: 100 Double-unders 100 Single Arm Alternating Dumbbell Snatches 50/35 100 Double-unders Extra Work: 4) Single Arm Dumbbell Roll: 4 sets of 6-8 reps/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,…

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, Cleans, Snatches, etc. all in a strength baring format,…

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 20 minute EMOTM: Odd – 3 Close Grip Bench Press Even – 5 Close Grip Upright Barbell Row Warm-up as needed. Start around 60% of your 1RM Bench Press. Close Grip Bench Press should be no wider than pointer finger on the beginning of the knurling. For Upright Rows (or High-pulls) start around 30-40% of your bodyweight and climb accordingly. Range of motion should be barbell to the clavicle or higher. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 70/53 9 Push-ups Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) Row:  3 rounds 250m Row, 1 minute…