Category: Sport

WOD: 1) Bench Press (7-7-5-5-5-3-3): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute AMRAP: 21 Kettlebell Swings 53/35 15 Burpees 9 Pull-ups Extra Work: 4) Farmers Carry: 400m Heavy as possible but keep it under 10 minutes. Keep track of total time…

WOD: 1) 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. All reps full Squat. No dropping the bar between reps. 2) Clean + Front Squat + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 10 minute AMRAP: 70 Wall Balls 20/14 50 Deadlifts 95/65 30 Shoulder-to-Overhead 95/65 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar. 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) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 3 rounds for Max Reps: 1 minute Calories Rowed 1 minute Box Jump Overs 24/20 1 minute D-Ball Over Shoulder 100/70 1 minute Rest Keep track of total reps at each station. Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between…

WOD: 1) 5 rounds AQAP: 400m Run 15 Thrusters 95/65 15 Toes-to-bar Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! WOD: 1) Deadlift (10-8-6-4-2): 1 set Every 3:00 Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. 2) Good Morning: 10 reps Every 1:30 x 4 sets This should be on a running clock as a continuation of your Deadlifts starting at 15:00 on the clock. Start at a light weight, build as deemed fit. 3) 7 minute AMRAP: 10 Power Snatch 65/45 3 Chest-to-bar Pull-ups Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE