Category: Competition

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 10 sets of: 500m Ski Erg 100m Recovery Walk Maintainable paces/times is the goal. 2) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 4) 21-18-15-12 – AQAP: Dumbbell Front Squats 70/50 400m Run Scale as needed. 5) Sled Sprints: 8 x 25m @ 50% Bodyweight Rest 90-120 seconds between sets. Make sure you warm-up appropriately. 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 7) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) AQAP: 21 Power Snatch 115/75 15 Power Snatch 155/105 9 Power Snatch 185/135 Rest 5 minutes 15 Squat Snatch 115/75 12 Squat Snatch 155/105 9 Squat Snatch 185/135 Scale as needed. 2) 3 rounds AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Deadlifts 225/155 Scale as needed. 3) AQAP: 50m D-Ball Bear Carry 150/100 21 Dumbbell Thrusters 50/35 21 Strict Handstand Push-ups 50m D-Ball Bear Carry 150/100 21 Strict Handstand Push-ups 21 Dumbbell Thrusters 50/35 50m D-Ball Bear Carry 150/100 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) C2 Bike – 3 sets of: 2500m  Rest 3:00  2000m  Rest 2:30  1500m  Rest 2:00  1000m  Rest 1:30  500m  Rest 1:00 Work for maintainable efforts across the respective distances. 2) Every 1:30 x 7 sets: 3 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat. 3) Every 1:30 x 7 sets: 2 Clean and Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split. 4) 1+1/4 Front Squat: 3 sets of 2 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) AQAP: 800m…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand 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 crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) “Wes” – AQAP: 800m Run w/Plate 25/15 Then…14 rounds of 5 Strict Pull-ups 4 Burpee Box Jumps 24/20 3 Cleans 185/135 Then… 800m Run Cleans are anyway, anyhow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE