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) 18.2 ???????????? Have fun! 2) 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. 3) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 5) Ski Erg: 5K @ 80-90% Work on consistent pacing. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 should leave you feeling energized at the…

*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) Bench Press – Every 2:30: 5 @ 60-65% 5 @ 65-75% 2 sets of 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 3) Deadlift: 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 4) Every 5:00 x 6 sets: 400m Run 50 Double-unders 10 Kipping Handstand Push-ups Scale as needed. Efforts should be 3:00 at the longest. 5) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side Rest 2-3 minutes between sets….

*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) 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. Reset on the floor between the doubles. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 2 sets of:   A) 3 rounds AQAP: 10 Double Dumbbell Ground to Overhead 50/35 20 Alternating Pistols 50ft Handstand Walk Rest 5 minutes B) 3 rounds AQAP: 25 Wall Balls 20/14 15 Bar Facing Burpees 10 Chest-to-bar Pull-ups Rest 5 minutes Alternate between…

*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) Assault Bike – 5 sets of: 5 rounds of… 20 seconds Easy 20 seconds Moderate 20 seconds Hard Rest 3 minutes between sets. 2) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 3) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 4) Single Leg Hip Thrusts: 3 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching…