Category: Sport

* CrossFit Kids Cancelled through January 25th ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: Every 2:30 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% 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 @ 65-70% 5 @ 70-75% 5 @ 75-80% 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 here is always the upper end of the range. 3) AQAP: 50 Squat Cleans 95/65 Every-time you drop the bar you must perform…

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) 5 rounds – 4 minute AMRAP – 90 seconds Rest: 5 Pull-ups 10 Shoulder-to-Overhead 95/65 15 Kettlebell Swings 53/35 For each piece AMRAP for the 4 minutes. Then rest 90 seconds and repeat. Start each 4 minute piece back at the start at rep 1 of the round. Score each AMRAP individually. Pre Class: 2) Face Pulls: 100 reps not for time Break up into as many sets as needed. Focus on positioning and activation, not speed. 3) Handstands: 10 minutes Practice Work on any facet of being upside down…Handstand Holds, Walk, Stink Bugs, Cartwheels, Headstand, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Good Morning: 10 reps Every 1:30 x 4 sets Start around 25-35% of your 1RM Deadlift. Build as heavy as deemed fit. This should be done as a continuation of the Deadlift series, starting your first set of Good Morning’s at 15:00 on the clock. 3) AQAP: 12-9-6 Power Cleans 155/105 20-40-60 Wall Balls 20/14 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to work towards 100…

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE 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…

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE WOD: 1) Push Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 3/side Kettlebell Windmills 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. Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load. 3) 10 minute AMRAP: 10 Knees-to-armpits 10 D-Ball Over Shoulder 100/70 10 Thrusters 75/55 Extra Work: 4) Abmat Sit-ups: 100 reps Keep track of total…