Category: Competition

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 8 sets of: 50m Empty Dog Sled Push 300m Run 50m Empty Dog Sled Push Make sure to turn the sled around as you go into the run so it’s ready to go on the backside of the run, perform this on the 200m out and back. 2) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps.  Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Low Hang Clean + Jerk Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee. 4) Behind the Neck Jerk: Build to a Heavy Single Spend no more than 20 minutes on this. 5) 5 rounds…

*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 be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Tall Jerk: 6 sets of 3 Rest 90-120 seconds between sets. Keep it light, fast and snappy, use this as positional warm-up for the Jerks. 2) Jerk: 3 sets of 5 Rest 3 minutes between sets. Heavy as possible. Perform from rack or blocks. Build as heavy as deemed fit. 3) Every 3:00 x 6 sets: 2 Power Clean + 2 Hang Squat Clean + 2 Jerks Warm-up as needed. Build as heavy as deemed fit. 4) Trap Bar Deadlift: 3 sets of 5 Rest 2-3 minutes between sets. Build as heavy as deemed fit. Set Dead on every rep. 5) Every 4:00 x 6 sets 400m Run 50ft Handstand Walk 10-15 Strict Handstand Push-ups Goal stimulus is for the Handstand Walk and Push-ups to both be done unbroken with minimal transition time between the two, scale volume as…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 2 Log Clean + Push Press 3 – 40 seconds Ski/Bike/Row/Run 4 – 50/side Heavy Single Arm Dumbbell Overhead Carry Pick output you can maintain for mono-structural work, build loading as deemed fit for stations 2 + 4. 2) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. 3) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat Continue to build loading from Complex 1. 4) Every 8:00 x 4 sets: 10 Overhead Squats 185/135 15 Burpee Box Jump Overs 24/20 20 Toes-to-bar 25/20 Calories Rowed Rotate…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 3:00 x 10 sets: 15/12 Calories Ski Erg These should be sprint efforts. 2) Back Rack Box Squat: 6-4-3-3-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 3) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1…