Category: Sport

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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 11/20/15 for loading. 2) 3 rounds AQAP: 10 Clean and Jerks 95/65 40 Wall Balls 20/14 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 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…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 10 reps Every 3:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 10RM for Max Reps. 2) 15 minute AMRAP: 15 Box Jumps 24/20 12 Kettlebell Swings 53/35 9 Push-ups 6 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Row: 2 x 2000m @ 110% of PR Pace Rest 3 minutes between intervals. Pace should be 110% of your PR Pace. For example if your PR pace for your 2K is 1:40 (100 seconds), then your pace for this piece should be 1:50 average (110 seconds). For results post detailed weights, reps,…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Power Snatch + Squat Snatch: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. No dropping the bar between reps, these should be touch-and-go. 2) Power Clean + Clean + 2 Jerks: Every 2:00 x 5 sets Start around 60% of your 1RM Power Clean. No dropping the bar between reps, these should be touch-and-go. Jerks are both Split. 3) AQAP: 25-20-15-10-5 Knees-to-armpits 15-12-9-6-3 D-Ball Over Shoulder 70/50 Extra Work: 4) Kipping Pull-ups: 10 minutes Practice Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc 5) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation,…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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 11/16/15 for loading. 2) 21-15-9 – AQAP: Overhead Squats 95/65 50 Double-unders Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Pace should be steady, scale weight down if you can’t consistently move. For…