Category: Sport

WOD: 1a) Push Press: 5-5-5-5-5 Rest 60 seconds 1b) Plyo Push-ups: 5-5-5-5-5 Rest 60 seconds In this strength piece you will do a set of Push Press, then Rest 60 seconds, then a set of Plyo Push-ups, then Rest 60 seconds, and so on for 5 cycles. All 5 sets of Push Press should be HEAVY! For the Plyo Push-ups you absolutely CANNOT sacrifice range of motion. Full chest to the deck with knees, quads, and hips all off the ground in the bottom, from there we want to see you explode at least a couple of inches off the ground, and through straight arms, we don’t want to see you pull your arms off the ground. If you aren’t capable of doing this, that’s fine, setup an assisted Push-up with a band. On each Push-up you should reset to the top, you shouldn’t be…

WOD: 1) 20 minute AMRAP:5 Unbroken Chest-to-bars10 Unbroken Overhead Squats 135/9520 Unbroken Double-unders For results post total rounds plus reps along with any scaling.Post results/thoughts to comments Great job today everybody. In our bleary eyed state this morning we wrote the workout wrong, it was supposed to be 5 Overhead Squats, and 10 Chest-to-bars. Regardless the first class did it as written so we left it that way for everybody. That was a lot of heavy Overhead Squats, great work. Whether you did this workout as an Unbroken workout or not, way to go, it was tough. Doing things Unbroken is a great training tool, especially for those of you who want to become competitive at CrossFit. For something skill oriented like the Double-under it just shows you really how proficient you are at them. For the other two movements it shows you…

WOD: 1) Back Squat: EMOTM perform 2 reps at 70% of your 1RM For this exercise warm-up accordingly, and then perform 2 Back Squats at 70% of your 1RM Every-minute-on-the-minute for 10 minutes.2) 6 minute AMRAP:5 Hang Squat Cleans 155/10510 Toes-to-bar Rest exactly 4 minutes 3) AQAP:400m Run x 2, with 2 minutes rest in between Perform the 6 minute AMRAP. At 6 minutes a 4 minute Rest period starts. When 4 minutes is up Run 400m as fast as possible, then Rest 2 minutes, then Run 400m as fast as possible again.For results post weight used for Back Squats, rounds plus reps for the met-con along with any scaling used, and time of fastest 400m Run (if you’re attacking the workout properly it should be your first run).Post results/thoughts to comments Awesome job today everybody. Way to build some solid volume at some…

WOD: 1) 3-Position Power Snatch: 1-1-1-1-1-1-1 In this drill you will start at the high hang or “pockets” and perform one Power Snatch, then drop to just above the knee and perform one Power Snatch, and then touch and go off the floor for a third Power Snatch. At no time can you let go of the bar during the 3 reps. Build to a heavy set, but this is more of a technical drill, so don’t go so heavy form starts breaking down. Rest no more than 90 seconds between sets.2) 12 minute AMRAP:4 Handstand Push-ups8 Sumo Deadlift High-pulls 115/8312 Box Jumps 24/20 For results post heaviest set of 3-Position Power Snatch, and rounds plus reps for Met-con, along with any scaling.Post results/thoughts to comments Nice work on the Snatches today everybody, and way to not let get the weight into your mind….

We know you’ve got them, so put them up. The board has been filling up little by little this month. This thing will get erased every quarter, so you’ve got now until September (we got it up late for the 2nd quarter of the year) to put something up and do it. It can be as little or as big as you want we don’t care, 1 Pull-up, Deadlift 400lbs, Eat Strict Paleo for a week, whatever it is, put it up there. – Jade