Category: Sport

WOD: 1) AQAP: 50 Pull-ups 50 Thrusters 65/45 50 Knees-to-armpits 50 Power Cleans 65/45 50 Push-ups Extra Work: 2) GHD Sit-ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-up: 10 minutes Practice Work on any facet of a Bar Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. WOD: 1) Overhead Squats: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 21-15-9 Deadlifts 185/125 3-2-1 Rope Climbs 15ft Extra Work: 4) Hip Extension: 4 sets of 10 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. 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…

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) Thruster: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. Perform these from the rack. 2) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 115/75 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Hanstand Hold/Walk/Kick-up, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A huge congratulations to our amazing coaches Laura and Kristi for qualifying as matters for the…

* Olympic Lifting class is cancelled for tonight. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 3) AQAP: 25-20-15-10-5 Kettlebell Swings 53/35 5-10-15-20-25 Burpees Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Hip Thrusts: 12 x 200m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed….