Category: Sport

* There will be no CrossFit Kids class this Saturday, the 12th Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. Your max reps set should be Touch-and-Go, no pausing on the floor, only at the hang. 2) Hip Thrusts: 4 sets of 8 Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 6 minute AMRAP: 5 Clean and Jerks 115/75 10 Burpee Lateral Bar Hops Compare to 12/4/13 Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels at a steady pace. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between…

* There will be no CrossFit Kids class this Saturday, the 12th. 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: 12 Ball Slams 40/30 12 Box Jumps 24/20 12 Wall Balls 20/14 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

Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 3) 5 rounds AQAP: 5 Power Snatch 115/75 10 Handstand Push-ups 50 Double-unders Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 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  

Class: 1) 3 Clean Pulls: Every 2 minutes for 8 sets You should be looking to work around 100% of your 1RM Clean give or take. You may drop the bar between and reset between each rep. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 10 minute AMRAP: 200m Run 10 Knees-up Extra Work: 4) Face Pulls: 100 Not For Time Break these up into whatever sets you need to complete them. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 10 minute AMRAP: 200m Run 10 Toes-to-bar Extra Work: 4) Ring Rows: 4 sets of 10 Rest 90 seconds between sets. Feet on a 20″ box. Add load if able. 5) Run: 3 x 1 mile Rest 3 minutes between intervals. Fastest consistent pace is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work…