Category: Sport

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Jerk: 3 reps Every 2 minutes for 10 sets Start at around 60% of your 1RM Push Press. Build as heavy as you like. Focus on a vertical torso, and keeping your heels down as long as possible. These should all be Split Jerks. 2) 12 minute AMRAP: 12 Burpees 12 Box Jumps 24/20 12 Deadlifts 225/155 Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) Row: 3 x 1000m Rest 3 minutes between sets. Goal should be fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Snatch: 8 sets Every 90 seconds x 3 reps These should all be full Squats. Start at approximately 60% of your 1RM. These are not meant to be touch-and-go, drop and reset between every rep. Build as heavy as you feel comfortable. 2) Clean: 8 sets Every 90 seconds x 3 reps These should all be full Squats. Start at approximately 60% of your 1RM. These are not meant to be touch-and-go, drop and reset between every rep. Build as heavy as you feel comfortable. 3) 3 rounds AQAP: 50 Air Squats 15 Pull-ups 10 Hang Power Cleans 135/95 One of the original CrossFit Videos Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Walk, Hold, Push-up. Perform…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Pause Back Squat: 3 sets of 3 Warm-up as needed. Ret 90 seconds between sets. Work as heavy as possible. Pause for 3 seconds in the bottom of each squat. 2) Pause Front Squat: 3 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Work as heavy as possible. Pause for 3 seconds in the bottom of each squat. 3) AQAP: 800m Run 40 Wall Balls 20/14 30 Toes-to-bar 20 Shoulder-to-Overhead 135/95 100 Double-unders Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet/style of Pistol Squats. 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

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments