Category: Competition

*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) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 3 Sand Bag Over the Shoulder Minutes 7-9 – 3-5/side Weighted Pistol Squat Pick rep/weights/output you can maintain for both cycles through. 2) Every 1:30 x 7 sets: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor…

*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) 6 sets of: 40 Calorie C2 Row 30 Calorie C2 Bike 20 Calorie C2 Ski Rest 2 minutes between sets. Rotate the order of machines each round. 2) Back Squat: 10-8-8-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30 Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg. 4) 3 rounds AQAP: 25 Hang Power Cleans 115/75 100 Air Squats Scale as needed. 5) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps…

*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) 5 rounds AQAP: 5 Squat Snatch 225/155 100ft Handstand Walk Scale as needed. Handstand Walk must be done in 25ft Unbroken Segments. 2) 3 rounds AQAP: 800m Run 10 Burpee Muscle-ups Scale as needed. 3) AQAP: 500m Row 50 Alternating Pistol Squats 20 D-Ball Over the Shoulder 150/100 10 Rope Climbs 15ft 20 D-Ball Over the Shoulder 150/100 50 Alternating Pistol Squats 500m Row 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) Run: 2x800m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest 2x600m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest 2x400m @ Easy/Moderate Pace w/2 minutes Rest 1x300m @ Fast Pace w/100m Walking Rest Workout Pacing: The pace for the 800s, 600s, and 400s must get progressively faster. All 300m intervals are at the same pace. The 300m pace must be faster than your 400m interval. Target a 300m pace that is faster than your mile PR pace. Workout from Chris Hinshaw. 2) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60-70% of your 1RM. Build 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 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…