Sport

Sport: Tuesday, May 14th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

1 Low Hang Snatch Pull +

1 Low Hang Snatch +

1 Overhead Squat

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) 7 minute AMRAP:

14 D-Ball Bear Squats 100/70

7 Burpee Pull-ups


Extra Work:

3) 5 sets of:

10 Cable Supinated Pull-Downs

+

20 second Hold at Chin on Rep 10

Rest 90-120 seconds between sets.

4) 3 sets of:

25/side Banded External Rotation

+

10/side Single Arm Dumbbell Upright Rows

Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=TdmJ6UOaSJU

Sport: Monday, May 13th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge

Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Hip Thrusts – Tempo (1-3-1)

Start at a moderate weight. Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.

2) 10 minute AMRAP:

15 Hang Power Cleans 95/65

30 Double-unders


Extra Work:

3) Hip Extension: 75 reps

Break-up as needed.

4) Row: 20 x 250m

Rest 1 minute between intervals. Hard, but consistent efforts.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Sport: Saturday, May 11th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) 3 rounds AQAP:

800m Run

40 Wall Balls 20/14

30 Kettlebell Swings 53/35


Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is steady, consistent movement. Scale load as needed for desired stimulus.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=jHARXQPvhdc

Sport: Friday, May 9th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hang Clean +

1 Push Jerk +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) AQAP:

2 rounds of “Cindy”

15 Clean and Jerks 115/75

2 rounds of “Cindy”

15 Clean and Jerks 115/75

2 rounds of “Cindy”

“Cindy” is 5 Pull-ups + 10 Push-ups + 10 Air Squats.


Extra Work:

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

4) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=oVonOg__uNE

Sport: Thursday, May 9th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.


Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Foam Roller: 5-10 minutes Thoracic Spine and Lats

Do not foam roll your low back/lumbar.

3) Lacrosse Ball: 5-10 minutes Quad, IT Band, TFL, Glute

Work on the areas you are tight.

4) Assault Bike: 20 minutes @ Bodyweight Wattage

This should be an easy to moderate pace.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE