Category: Competition

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 8:00 x 4 sets: 40/30 Calorie Assault Bike 10 Squat Clean Thrusters 225/155 Scale as needed. Goal for scaling should be around 1:1 work to rest. 2) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 150ft Handstand Walk 9 D-Ball Over the Shoulder 150/100 Scale as needed. Handstand walk in 25ft Unbroken Increments. 3) AQAP: 100 Calorie Row 80 GHD Sit-ups 60 Kettlebell Swings 70/53 40 Burpees 20 Dumbbell Front Squats 70/50 Scale as needed. 4) Rope Climb from Seated: 3 sets of 3 Rest 90-120 seconds between sets. Each set for time. Use your arms legs anyway, anyhow, must start from seated each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Run: A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes B) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes. C) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes D) 4-3-2-1 minute Easy Run w/15 seconds rest between each Easy pace should be around a heart rate of 180-your age. ON is GOAL Mile Pace. Workout courtesy of Chris Hinshaw. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle + 2 Thrusters Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:00 x 7 sets: Clean + 2 Front Squats + Jerk Continue to build loading from Complex 1. 4) Jerk: 4 sets of 3 Rest 2-3 minutes between sets. Old build as heavy as you can keep clean, snappy lifts. 5) “Grace” – AQAP:…

*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) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Jerk Recovery: 3 sets of 3 @ 100%> Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Every 3:00 x 10 sets: 10-9-8…3-2-1 T+G Power Snatch Start at a moderate weight. Build loading each set. 4) Deadlift: 3 sets of 5 Rest 2-3 minutes between sets. Pull from a Dead Stop each rep. Build as heavy as deemed fit. 5) 5 sets of: 10 Strict Bar Dips + 2 Paralette Handstand Push-ups Rest 2 minutes between sets. Dips unbroken, scale volume as needed. You pick the deficit and Strict or Kipping on the HSPU’s. 6) Box Plank Clocks: 5 sets of 1/Direction Feet on a 24″ box…

*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 – 50ft/side Single Arm Farmers Carry Minutes 7-9 – 5 Double Kettlebell Overhead Squats Pick reps/weights/output you can maintain for both cycles. Use this as warm-up/movement work. 2) Every 1:30 x 7 sets: Muscle Snatch +Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats Continue to build loading from Complex 1. 4) Every 6:00 x 5 sets: 21 Wall Balls 20/14 15/10 Calorie Assault Bike 9 Alternating Dumbbell Snatch 70/50 6 Muscle-ups Keep track of time to complete each round. 5) 5 sets of: 10-15 Chest-to-bar Pull-ups + 2 Legless Rope Climbs Rest 2 minutes between sets. Pull-ups must be done unbroken, scale as needed. 6) Seated Single…