Category: Sport

* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. 2) Barbell Back Rack Lunge: 10 reps/side Every 3:00 for 3 sets Start at 25-35% of your 1RM Back Squat. Build as heavy as deemed fit. This should pick up at the end of your 4th Front Squat set. 3) 5 rounds AQAP: 25 Air Squats 50 Double-unders Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 sets of 50m Rest 60 seconds between sets. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) AQAP: 75-50-25 Air Squats 45-30-15 Push-ups 21-15-9 Power Snatch 95/65 800m Run Extra Work: 2) Sled Drag: 400m Moderate weight, should be able to move at a consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Back Squat: 1 Rep EMOTM x 20 sets Warm-up as needed. Start at 70% of your 1RM. Build as heavy as deemed fit. Goal is to have as many lifts as possible at 85% or higher. 2) AQAP: 60 Double-unders 30 Power Cleans 95/65 7 Rope Climbs 15ft 30 Power Cleans 95/65 60 Double-unders Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a  Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th 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…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Halting Jerk: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Hold the bottom of your dip for 2-3 seconds each rep. Start around 60-70% of your 1RM Jerk. Build as heavy as deemed fit. 2) 4 rounds for Max Reps: 40 seconds Row/Assault Bike Calories 20 seconds Rest 40 seconds Pull-ups 20 seconds Rest 40 seconds Shoulder-to-Overhead 95/65 20 seconds Rest Score is cumulative reps for all 3 movements. Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Run: 200m EMOTM x 20 sets Goal is consistent pace/times on each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments