Category: Competition

*The Open is Coming…And We Won’t Be Participating HERE **Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside. WOD: Session A: 1) Concept 2 Bike: 3 x 20 minutes Rest 3 minutes between intervals. Perform Interval 1 @ Damper 1, Interval 2 @ Damper 3, and Interval 3 @ Damper 5. Stimulus is steady pace through the 20 minute piece at Zone 3. Session B: 1) 5 sets of: 1 Pause Front Squat…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 10 rounds AQAP: 12 Dumbbell Deadlifts 50/35 9 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Shoulder-to-Overhead 50/35 Scale as needed. 2) 3 rounds AQAP: 1000m C2 Bike 50 Double-unders 500m C2 Row 50 Double-unders 250m C2 Ski 50 Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Power Snatch: 10 sets of 1 @ 75% Rest 90-120 seconds between sets. 2) Power Clean and Push Jerk: 7 sets of 1 @ 75% Rest 90-120 seconds between sets. 3) AQAP: 7 Rope Climbs 15ft 21 Strict Handstand Push-ups 14 Bar Muscle-ups 42 Ring Dips 21 Chest-to-bar Pull-ups 63 Push-ups Scale as needed. Dips can be kipped. 4) Ski Erg: 7 x 1000m @ 80% Perceived Effort Rest 2 minutes between sets. If you know your 1K PR pace you can also do this as a percentage of average wattage. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch: 10 sets of 1 @ 75% Rest 90-120 seconds between sets. 2) Clean and Jerk: 7 sets of 1 @ 75% Rest 90-120 seconds between sets. 3) Front Squat: 2 @ 70% 1 @ 75% 1 @ 80% Rest 90-120 seconds between sets. 4) Every 5:00 x 8 sets: 20 Wall Balls 20/14 20 Burpees 20 Kettlebell Swings 70/53 20 Box Jump Overs 24/20 20/15 Calories Assault Bike Rotate order of movements each round. Keep track of time and attempts to complete each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch: 4 sets of 1 @ 65% 4 sets of 1 @ 70% 4 sets of 1 @ 75% Rest 90-120 seconds between sets. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes on this. 3) Row: 10k Moderate > Moderately Hard. Not performing as a time trial, just a good working 10k row. 4) Hip Extension: 3 sets of 30 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE