Category: Sport

* New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice Open Prep can be any of the following, Wall Balls, Box Jumps, Burpees, Chest-to-bar Pull-ups, Toes-to-bar, Shoulder-to-Overhead, Deadlifts or Double-unders. Pick one that you struggle with. Movement of Choice can by anything, again it should be something that you struggle with. 2) 12 minute AMRAP: 15 Abmat Sit-ups 15 Kettlebell Swing 53/35 15 Box Jumps 24/20 Extra Work: 3) Pistol Squats: 10 minutes EMOTM Pick a rep count you can maintain, no more than 5/side/minute. If you can’t do a Pistol Squat spend 10 minutes working on them. 4) Kettlebell Windmill: 3 x 10/side 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

* New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: 1 Jerk Start at around 60% of your 1RM. Go as heavy as deemed fit. Goal is to have as many reps as possible at 80% or higher. All reps should be Split Jerk. 2) 3 rounds AQAP: 15 Front Squats 135/95 15 Toes-to-bar 15 Handstand Push-ups Scaling for HSPU is Dumbbell Strict Press or Stink Bugs Extra Work: 3) Double-unders: 10 minutes Practice If you’ve got 50+ Unbroken Double-unders consistently then work on Triple-unders. 4) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE  WOD: 1) Snatch: 15 minutes EMOTM Perform 1 Snatch EMOTM for 15 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If you fail a lift don’t attempt again until the next minute. All lifts should be full Squat. Start at approximately 60-70% of your 1RM. 2) Clean and Jerk: 12 minutes EMOTM Perform 1 Clean and Jerk EMOTM for 12 minutes. The goal is to get as many lifts in as possible at 80% and up. If you’re feeling good go for a PR. If…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1) Front Squat: 5-5-5-5 Warm-up as needed. Each set should be as heavy as possible. You should be looking to work in the 70-85% range of your 1RM. Rest 2 minutes between sets. 2) Back Rack Split Squat: 3 x 8/side Warm-up as needed. Each set should be as heavy as possible…if you struggle with your balance and such though, only work as heavy as you can stay in control. Perform all 8 reps on one leg, before moving to the other leg. Any easy que for you to think about for set-up is where you should be receiving the…

* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have. ** New Products/Supplements..A Little Info HERE WOD: 1a) 7 minute AMRAP: 30 Double-unders 15 Power Snatch 75/55 Rest 3 minutes 1b) 6 minute AMRAP: Max Burpee-to-target Target should be 6″ or more out of your reach. Rest 3 minutes 1c) 5 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Dumbbell Thrusters 50/35 Extra Work: 2) Handstand Push-ups: 10 minutes EMOTM Work on any variation of a HSPU. Be consistent with your reps. 3) Hip Thrusts: 4 x 8 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