Category: Competition

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) Snatch: 2 sets of 1 @ 70% 2 sets of 1 @ 75% 2 sets of 1 @ 80% 2 sets of 1 @ 85% Rest 90-120 seconds between sets. 2) Clean and Jerk: 2 sets of 1 @ 70% 2 sets of 1 @ 75% 2 sets of 1 @ 80% 2 sets of 1 @ 85% Rest 90-120 seconds between sets. 3) Back Squat: 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% Rest 2-3 minutes between sets. 4) Reverse Hyper:…

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1) Snatch: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 2) Clean and Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 3) Front Squat: 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. 4a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Ring Dips 3 Deadlifts 275/185 Scale as needed. 4b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Chest-to-bar Pull-ups 3 Shoulder-to-Overhead 155/105…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch – 9 minute EMOTM: Minutes 1-3 – 1 @ 73% Minutes 4-6 – 1 @ 76% Minutes 7-9 – 1 @ 79% Warm-up as needed. 3) Push Jerk – 9 minute EMOTM: Minutes 1-3 – 1 @ 73% Minutes 4-6 – 1 @ 76% Minutes 7-9 – 1 @ 79% Warm-up as needed. 4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule 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) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Clean – 15 minute EMOTM: Minutes 1-5 – 1 @ 73% Minutes 6-10 – 1 @ 76% Minutes 11-15 – 1 @ 79% Warm-up as needed. All reps are full Squat. 3) Clean Pull: 2 @ 120%, 3 sets of 2 @ 125%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Back Squat: 1RM for Day, 95%, 90% Rest…