Category: Competition

*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.” 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…

*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) Snatch Grip Push Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Jerk Recovery: 4 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Every 3:00 x 6 sets: 5 T+G Power Snatch Warm-up as needed. Build as heavy as deemed fit. 4) Deficit Trap Bar Deadlift: Heavy Single + 3 sets of 3 @ 85-90% Warm-up as needed. Rest as needed. You choose the deficit. 5) Every 3:00 x 5 sets: 5 Deficit Kipping Handstand Push-ups 200m Run 10 Strict Ring Dips Pick a max deficit that allows you to go unbroken. Goal for Ring Dips should be unbroken as…

*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) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry 3 – 40 seconds Ski/Bike/Row/Run 4 – 5 Double Kettlebell Clean + Push Press Pick reps, output, etc. you can maintain for all 5 cycles. 2) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 3) Snatch Pull + Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps. 4) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch….

*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) Run: A) 1200m @ Easy Pace. Rest 1 minute. B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done. C) 1200m at Moderate Pace Pacing  Fast Pacing – Mile PR Pace  Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m Easy pacing – Mile PR Pace + 4-5 seconds per 100m 2) Back Rack Box Squat: 10-8-6-6-4 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…

WOD: 1) Every 1:30 for ALAP: 12/8 Calories Assault Bike 1 Snatch 185/135 Increase Snatch load by 10/5 each round until failure. Scale starting weight or the size of the weight increases so that you can get through at least 10 bars. 2) “Regionals 18.5” – AQAP: 50 Handstand Push-ups 50 Toes-to-bar 50 Calorie Assault Bike 50 Dumbbell Box Step Overs 70/50 @ 24/20 50ft Right Hand Overhead Dumbbell Lunge + Left Hand at Front Rack 70/50 50ft Left Hand Overhead Dumbbell Lunge + Right Hand at Front Rack 70/50 Scale as needed. 3) “Regionals 18.6” – AQAP: 4-3-2 Rope Climbs 15ft 16-12-8 Thrusters 155/105 Rope Climbs should be done on a rope that is cut at 5′. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE