Author: Jade

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) AQAP: 21 Overhead Squats 95/65 18 Overhead Squats 135/95 15 Overhead Squats 185/135 12 Overhead Squats 225/155 9 Overhead Squats 245/165 6 Overhead Squats 275/185 3 Overhead Squats 305/205 Scale as needed. Change your own weights. 2) 5 rounds AQAP: 4 Clean and Jerk 225/155 6 Bar Muscle-ups 40ft Handstand Walk Rest as needed. 3) 3 rounds AQAP: 500m Row 35 Wall Balls 20/14 15 Burpee Box Jump Overs 24/20 Rest as needed. 4) 4 sets of: 5 Rope Climbs 15ft 15/10 Calories Assault Bike Rest 3 minutes 5) Strict Handstand Push-ups: 50 for time Keep track of time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE Pre Class: 1) Assault Bike: 20 sets of 30 seconds @ Work Wattage (100%) 30 seconds @ Active Recovery Wattage (50%) Goal for this is consistent pacing, every interval should look the same. In addition, make sure you’re maintaining the Active Recovery wattage, if you’re going so hard that you can’t maintain the recovery wattage is defeats the purpose of the drill. 2) Hang Snatch + Low Hang Snatch + Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. 3) Hang Clean + Jerk + Low Hang Clean + Jerk + Clean + Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended…