Category: Competition

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5-10 Triple-unders 3 – 100ft Heavy Sandbag Carry Pick reps/weights you can maintain for all 7 sets. 2) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch + Hang Snatch + 2 Overhead Squats Continue to build loading from the first Complex. Build as heavy as deemed fit. 4) Every 8:00 x 4 sets: 30 Kettlebell Swings 70/53 5 Rope Climbs 15ft 15 Calories Assault Bike Keep track of time to complete each round. 5) Sled Drag: 400m @ Bodyweight Stimulus is consistent movement. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 0:00 – 15:00 – AQAP: 50 Toes-to-bar 50 Wall Balls 30/20 50/35 Calories Assault Bike 50 Power Snatch 75/55 Scale as needed. 1b) 15:00 – 30:00 – AQAP: 21 Muscle-ups 15 Clean and Jerks 185/135 9 Rope Climbs 15ft Scale as needed. 1c) 30:00 – 45:00 – AQAP: 800m Run 200 Double-unders Scale as needed. 1d) 45:00 – 60:00 – AQAP: 30 Dumbbell Squat Clean Thrusters 70/50 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from your Muscle Clean + Push Press. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from your Power Clean + Push Jerk. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: A) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. B) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. C) 300m, Rest 60 seconds, 300m Rest 60 seconds, 3x100m w/20 seconds…

WOD: 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 should leave you feeling energized at…