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: Session A: 1) 5 rounds @ Moderate Pace: 2000m C2 Bike @ Damper 1 200 Single-unders 20m Bear Crawl Steady, consistent pace. If you can perform the Single-unders with a heavy rope. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 2) 5 sets of: 1 Pause Back Squat + 1 Back Squat + 1 Pause Back Squat + 1 Back Squat Rest 2-3 minutes between sets. Build as heavy as deemed…

WOD: 1) Every 1:30 until Failure: 5 STOH 225/155 Barbell is taken from the floor. Does not have to be unbroken. Add 10/5 pounds each set until failure. 2) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 1 Rope Climb 15ft 3+1. 6+2, 9+3, and so on until 7 minutes is up. 3) 3 rounds AQAP: 1000m Row 21 Ring Dips 12 D-Ball Over the Shoulder 150/100 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “19.4” – AQAP: 3 rounds of… 10 Power Snatch 95/65 12 Bar Facing Burpees Rest 3 minutes after 3 rounds are complete…then… 3 rounds of… 10 Bar Muscle-ups 12 Bar Facing Burpees Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP. 4) Front Squat Clusters: 4 sets of 1.1.1.1 Start around 80% of your 1RM and build. Perform 4 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds). 5) Back Rack…

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 should leave you feeling energized at the…

WOD: 1) Every 1:30 x 10 sets: 3-10 Kipping Paralette Handstand Push-ups You choose the deficit and the rep count. 2) 4 sets of: 8 Strict Press + 30 second Bottom of Push-up Hold Rest 2-3 minutes between sets. Hold should be done just off the ground. 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: 1 – 10-20 Calorie Row 2 – 5-10 Strict Toes-to-bar 3 – 10-20 Calories C2 Bike 4 – 5 Dumbbell Squat Clean Thrusters 50/35 Pick output you can maintain for all 10 rounds. Work hard, but don’t crush yourself. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE