Category: Sport

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 10 Ball Slams 40/30 15 Dumbbell Box Step-ups 35/25 @ 24/20 20 Abmat Sit-ups Extra Work: 3) Superman Hold: 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. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 53/35 20 Push-ups Extra Work: 4) Double-unders: 10 minutes Practice Keep track of reps/sets you hit, goal should be consistent 75 unbroken, if you’ve got that work on Triple-unders. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Snatch for the day. This should be a full squat Snatch. Take as many attempts as needed and rest as needed between sets. 2) Clean and Jerk: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Clean and Jerk for the day. This should be done as a Squat Clean and Split Jerk. Take as many attempts as needed and rest as needed between sets. 3) 10 minute AMRAP: 10 Burpees 10 Pull-ups Extra Work: 4) Ring Rows: 4 sets of 10 Feet on a 20″ Box. Add load if able. Rest 90-120 seconds between sets. 5) Row: 3 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…

Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 8 minute AMRAP: 5 Power Cleans 115/75 10 Wall Balls 20/14 20 Double-unders Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Practice the skill or if you have them perform an EMOTM. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest 5 minutes 2) “Nancy” – 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Post Class: 3) Double-unders: 10 minutes Practice Work towards big sets, if you’ve got a consistent 75+ unbroken work on something else. 4) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load/assistance as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments