Category: Sport

* Going to the Games and T-Shirts HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Pull-ups 10 Thrusters 95/65 Extra Work: 2) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE WOD: 1) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 100m Sled Drag 140/105 10 Power Snatch 95/65 50 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts 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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans,…

* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Push Jerk: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 15 minute AMRAP: 10 Push-ups 15 Box Jump Overs 24/20 200m Run Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets 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

* Olympic Lifting class will be cancelled until after the CrossFit Games. WOD: 1) Power Snatch + Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 2) Power Clean + Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 3) 10 minute AMRAP: 15 Wall Balls 20/14 12 Single Arm Dumbbell Snatch 50/35 9 Knees-to-Armpits Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: 12 x 200m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed…