Category: Competition

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 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…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Bench Press: 5 sets of 5 @ Moderate Load Rest 2-3 minutes between sets. Don’t crush yourself, keep weights comfortable. 2) 60 minute EMOTM: 1 – 150-200m Run 2 – 10-15 Burpees 3 – 10-15 Calories Ski Erg 4 – 15 Kettlebell Swings 70/53 5 – 10-15 Calories Assault Bike 6 – 50m D-Ball Bear Carry 150/100 7 – 10-15 Calories Row 8 – 50m Dog Sled Push 135/90 + Sled 9 – 10-15 Calories Bike Erg 10 – 1 round of “Strict Cindy” Pick efforts you can maintain for all 6 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) AQAP: 500m Run 40 Wall Balls 20/14 30 Toes-to-bar 200m Run 30 Toes-to-bar 40 Wall balls 20/14 500m Run Scale as needed. 3) Dumbbell Farmers Carry: 400m @ 70/50 Heavy as possible (keep it under 10 minutes). Keep…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Minute 2 – 2x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Minute 3 – 3x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit. 2) Low Hang Snatch High-Pull: 3 sets of 5 Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add…