Category: Competition

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 4 sets of: 1000m C2 Bike 750m C2 Row 500m C2 Ski Rest 3 minutes between sets. Focus on consistent pacing. 2) Back Rack Box Squat: 6-4-4-3-3 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) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 4 sets of: 400m Run 14 Bar Facing Burpees 7 Squat Snatches 225/155 Rest 3 minutes between sets. 2) AQAP: 12-9-6 Muscle-ups 21-15-9 Dumbbell Power Cleans 50/35 30-20-10 Calories Assault Bike Scale s needed. 3) 3 rounds AQAP: 100m Yoke Carry 355/275 500m Ski Erg Yoke weight is 175lbs…45’s for guys, 25’s for ladies. 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) C2 Bike: 10 sets 1 minute @ Wattage “X” 1 minute @ +50 Watts 1 minute @ +50 Watts 1 minute @ +50 Watts Example of this might be 200, 250, 300, 350 watts respectively. Pick maintainable effort for all 10 sets. No rest between sets. Perform the 1st set @ Damper 1, and increase the Damper every round to finish on Damper 10. 2) Every 1:30 x 7 sets: Clean High-Pull + Hang Muscle Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Clean + Hang Clean + Front Squat + Jerk Continue to build loading from the first complex. No dropping the bar between reps. 4) 3 rounds AQAP: 10 Deadlifts 315/205 20 Toes-to-bar 50 Double-unders…

*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…

WOD: 1) Back Rack Box Squat: 6-6-4-4-4 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. 2) Front Rack 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 leg before switching to the other. Reference 4/30/18 for loading. 3) Every 4:00 x 5 sets: 1 Squat Clean Thruster + 2 Squat Clean and Jerk…