Mobility- 10:00-10:30am Katy showed off her perfect Push Press lockout on Monday!   Strength Three sets of: Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of 3 reps) If unassisted/weighted pull-ups are not possible, leave this section blank. Simply find most challenging variation to only get 3 reps. Strict Pull-Up (Track largest set of “Strict” Pull-Ups) Find a modification where athlete can aim for 3-5 reps minimum Conditioning Four sets for max calories/reps of: 60 seconds of Double Unders Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds On the Jump Rope station, today is a day where athletes CAN “struggle” through Double-Unders, counting all successful reps. Otherwise, cut single-under reps in half for reps to go towards “total”. (Example: 60 singles = 30 reps)Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Track)   Nice work on your KB Swings, Kat!   Strength Back Squat (Track heavy set of 10 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule. Aim to pick a weight where athlete can complete thrusters unbroken every time.Read more

Check out the Jims getting after some Junkyard Dogs on Friday of last week! Strength Push Press (15 Minutes to build to today’s heavy 1RM) Aim to complete 3-4 “heavy” attempts in the 15 minutes Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16 kg) 30 Double-Unders Modifications: Strict HSPUs- Kipping HSPUs are OK, otherwise, switch to heavy Seated DB Press. No negatives today. DUs- 60 Single-UndersRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Camilla crushed day 1 of the Winter WOD Fest Competition yesterday! Great job on your Handstand Push-Ups!   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.) Keep moving on those Wall Balls, aim to complete 30 reps in only 2 sets each round!Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon   Jay is getting stronger every day. Looking good!Read more