Category: Competition

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Front Squat Clusters: 3 sets of 1.1.1.1.1 Start around 80% of your 1RM and build. Perform 5 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds). 2) Back Rack Reverse Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 3) AQAP: 50/35 Calories Assault Bike 30 Strict Handstand Push-ups 50/35 Calories Assault Bike 40 Ring Dips 50/35 Calories Assault Bike 50 Push-ups 50/35 Calories Assault Bike Scale as needed. 4) 10 minute AMRAP: 3 Power Cleans 185/135 10 Bar Facing Burpees Each round increase the load on the barbell by 10lbs for…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) “19.5” – 33-27-21-15-9 – AQAP: Thrusters 95/65 Chest-to-bar Pull-ups This is for time, but has a 20 minute time cap. The Open is Over, enjoy your day, and take a break from training. Hit this one hard, because it’s not one you’ll want to do over, and likely one you won’t be able to do over based on how your hands fare. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. 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)…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Every 3:00 x 5 sets: 5 Burpee Muscle-ups + 10 Strict Handstand Push-ups These should be treated as “sprint” intervals. Scale HSPU’s so you can complete them unbroken…that could be less reps, or a combo of strict and kipping. 2) 4 sets of: 12 Dumbbell Bench Press + 30 second Ring Dip Support Rest 2-3 minutes between sets. Work as heavy as possible. Focus on good external rotation through the shoulder in the Ring Dip Support. 3) Every 3:00 x 5 sets: 3 Squat Cleans + 3 Thrusters + 3 Push Jerk Build as heavy as deemed fit. Reference last week for loading. 4) 40 minute EMOTM:…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: Session A: 1) AQAP: 10 Legless Rope Climbs Rest 5 minutes 20 Rope Climbs Scale as needed. 2) 3 rounds AQAP: 75 Double-unders 15 Chest-to-bar Pull-ups 15 Thrusters 115/75 Scale as needed. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Cable EZ Bar Curl: 3 sets of 30 Rest 90-120 seconds between sets.  Session B: 1) 5 sets of: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Rest 2-3 minutes between sets. Build to a heavy complex for the day. 2) 5 sets of: 2 Clean Pulls + 1 Clean + 1 Hang Clean +…