Category: Competition

*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. 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…

*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) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/10/19. 2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track…

*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: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 1 Hang Snatch + 2 Snatch Push Press Start around 60% of your 1RM. Build as heavy as deemed fit. If you’re not comfortable lowering the bar behind the neck than perform 2 Overhead Squats. 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…

We will be sending out an e-mail this morning to see if you’re interested in re-scheduling the Internal Team Competition for Saturday, August 10th. If you’re interested please reply to the e-mail we sent out. WOD: Session A: 1) Every 1:30 x 7 sets: Squat Clean + Power Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-3) 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. 3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1) Every 1:30 x 7 sets: 1.1.1 Power Snatch Drop and reset between each rep. Build as heavy as deemed fit. No dropping out wide. 2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch Rest 2-3 minutes between sets. Set dead on the ground each rep. 3) AQAP: 12-9-6-3 Deadlifts 365/245 50ft Handstand Walk Scale as needed. 4a) 3 rounds AQAP: 400m Run 30 Toes-to-bar 20 Alternating Dumbbell Snatch 70/50 Rest 5 minutes 4b) AQAP: 50/40 Calories Ski Erg 30 Alternating Dumbbell Squat Snatch 70/50 15 Muscle-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE