Category: Competition

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed to Ring Rows and Knee Push-ups. Wear a weight vest if you’d like. Most athletes partition into 20 rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats, but feel free to partition or not, however deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=GS5_87I8RDI

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Every 1:00 Until Failure: 3 Bar Muscle-ups 1 Squat Snatch 185/135 Add 10/5 each round until failure. Goal stimulus is to be hitting around 10 sets, set starting load appropriately. 2a) 0:00 – 10:00 – AQAP: 50ft Double Kettlebell Overhead Walking Lunge 53/35 27-21-15-9 Ring Dips Scale as needed. 2b) 10:00 – 20:00 – 3 rounds AQAP: 21 Dumbbell Thrusters 50/35 12 Burpee Box Jump Overs 24/20 Scale as needed. 2c) 20:00 – 30:00 – 10 minute Up Ladder 5 Calories Ski…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Clean + Push Press Start around 60% of your 1RM and build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean and Jerk Continue to build loading from Part B. 2) AQAP: 50 Wall Balls 20/14 25 Alternating Dumbbell Snatch…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link 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) *…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Strict Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 2) Bench Press: 3 sets of 5 @ 70% Rest 2-3 minutes between sets. 3) Every 8:00 x 5 sets: 20/15 Calories Rowed 20 Toes-to-bar 20 D-Ball Over the Shoulder 100/70 20 Dumbbell Shoulder-to-Overhead 50/35 20 Box Jump Overs 24/20 You should have good chunks of rest on each of these intervals. Rotate the order of movements each round. For results post detailed weights, reps, times, thoughts, etc….