Category: Competition

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets; Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets. 2) Power Santch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 10:00 x 4 sets: 30 Calories Rowed 30 Box Jump Overs 24/20 30 Kettlebell Swings 70/53 30 Burpees Rotate order of movements each round. 5) Rope Climbs: 20 for time @ 15ft Time cap of 10 minutes…fast time is sub 5. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18. 4) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scaling load if needed for desired stimulus. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 6) Run – 4 sets…

*We are changing our client management software HERE WOD: 1) Max Reps: 2 minutes Squat Cleans 185/135 1 minute Rest 2 minutes Squat Cleans 225/155 1 minute Rest 2 minutes Squat Cleans 275/185 Scale loads as needed. You should be getting at least 5+ reps on the last bar. 2) “Online Qualifier 18.3″ – 20 minute AMRAP: 50 Wall Balls 20/14 100 Double-unders 50ft Handstand Walk 100 Double-unders 50 Calorie Row 100 Double-unders 50ft Handstand Walk 100 Double-unders Scale as needed. 3) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups 10 Alternating Dumbbell Squat Snatch 100/70 Scale as needed. 4) Legless Rope Climbs: 10 for time Work on pacing find your ideal rest time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) C2 Bike – Ride Simulation: 0:00 – 2:00 – Easy @ Damper 2 2:00 – 5:00 – Hard @ Damper 8 5:00 – 8:00 – Moderate @ Damper 5 8:00 – 10:00 – Hard @ Damper 10 10:00 – 25:00 – Moderate @ Damper 6 25:00 – 30:00 – Hard @ Damper 8 30:00 – 45:00 – Moderate @ Damper 4 45:00 – 48:00 – Hard @ Damper 8 48:00 – 50:00 – Moderate @ Damper 5 50:00 – 55:00 – Hard @ Damper 10 55:00 – 60:00 – Easy @ Damper 1 Have fun! 2) Jerk: 4 sets of 3 @ 70-80% Work at a load that keeps lifts snappy and fast. Rest 2-3 minutes between sets. 3) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets…

*We are changing our client management software 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…