Category: Sport

* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover. ** 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) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. 2) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer. 3) 7 minute Up Ladder: 3 Power Snatch 65/45 3 Box Jump Overs 24/20 Perform 3 reps of each movement, then 6, 9, and so on until…

* 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) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 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 @ 70-75% 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 here is always the upper end of the range. 3) AQAP: 80-60-40-20 Double-unders 32-24-16-8 Burpee-to-target Standard for Burpee-to-target is something at least 6″ out of your reach. Extra Work:…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Teams of 2 -25 minute AMRAP: Athlete 1 – AQAP: Row 500m Athlete 2 – AMRAP: 20 Wall Balls 20/14 20 Box Jumps 24/20 20 Abmat Sit-ups Athlete 1 Rows 500m, the Athlete 2 AMRAP’s the Triplet while Athlete 1 is Rowing. When Athlete 1 Finishes 500m, Athletes switch stations. Athlete 1 picks up where Athlete 2 left off. Score for the workout is total rounds + reps. Extra Work: 2) 400m Farmers Carry: For Time Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete. 3) 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

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/11/15 for loading. 2) 8 rounds for Max Reps: 20 seconds Air Squats 10 seconds Rest 20 seconds Burpees 10 seconds Rest 20 seconds Alternating Single Arm Dumbbell Snatch 35/25 10 seconds Rest Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** 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 Carry,…