Category: Competition

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5 High Box Jumps 3 – 40 seconds Ski/Bike/Row/Run 4 – 5 Double KB Deadlift + 50f Farmers Carry Pick reps/output you can maintain for all 5 cycles. 2) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat. 4a) 3 sets: 15 Thrusters 100/65…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Concept 2 Bike – 10 sets of: 1000m Rest 1:45 Hold your breath the last 10 seconds of each interval (approx. 100m). Work for consistent efforts/pacing. 2) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 4) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) AQAP: 15 Hang Squat Cleans 135/95 12 Hang Squat Cleans 155/105 9 Hang Squat Cleans 185/135 6 Hang Squat Cleans 225/155 3 Hang Squat Cleans 265/175 Scale as needed. 2) 3 rounds AQAP: 1000m/900m Assault Bike 15 Dumbbell Thrusters 50/35 5 Rope Climbs 15ft Scale as needed. 3) 10,9,8…3,2,1 – AQAP: Burpee Box Jump Overs 24/20 Shoulder-to-Overhead 135/95 Scale as needed. 4) Toes-to-bar: 4 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep count you can perform unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) “18.4” – AQAP or 9 minute AMRAP: 21-15-9 Deadlifts 225/155 21-15-9 Handstand Push-ups Into 21-15-9 Deadlifts 315/205 50ft-50ft-50ft Handstand Walk Have fun. 2) Halting Clean High-Pull + Muscle Clean + Front Squat + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt below the knee for 3 seconds. 3) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets Continue to build loading from Complex #1. 4) Front Squat: 3 sets of 10 Rest 2-3 minutes between sets. Work heavy, but not maximal. 5) 30 minute EMOTM: Odd – 20/15 Calories Row Erg Even – 15/12…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. 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…