Category: Competition

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Every 5:00 x 5 sets: 10 Thrusters 135/95 50 Double-unders 5 Burpee Muscle-ups Scale as needed. Keep track of time and attempts to complete. 2) 3 rounds AQAP: 15/10 Calories Assault Bike 50ft Double Dumbbell Overhead Walking Lunges 50/35 15/10 Calorie Assault Bike 50ft Handstand Walk Perform Lunges and Handstand Walk in 25ft stretches with turn-around. Handstand walk must be completed in 5ft increments, kicking up hands behind the starting line and traveling at least 5ft for a rep. 3) Back Squat: 3 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but no maximal. 4) Front Squat: 3 sets of 2 Warm-up as needed. Rest…

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) “18.1″ – 20 minute AMRAP: 8 Toes-to-bar 10 Single Arm Dumbbell Hang Clean + Press 50/35 14/12 Calories Row Dumbbell is 5/side. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Clean + Low Hang Clean + Jerk Continue to build loading from complex 1. 4) Assault Bike: 50/40 Calories Every 5:00 x 8 sets Work for consistent efforts/pacing. 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 for the next 5 weeks, 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% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 3) Deadlift: 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Pick weights based on feel. Be smart, if your not a tight, confident deadlifter don’t push your max with the Open starting in two days. 4) Every 4:00 x 5 sets: 5 T+G Squat Clean Thrusters Build loading as deemed…

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, 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 – 50ft Handstand Walk 3 – 40 seconds Ski/Bike/Row/Run 4 – 7/side Single Arm Dumbbell Overhead Squat 50/35 For the Handstand Walk perform as 25ft, turn around and another 25ft. Pick output you can maintain for all 5 rounds. 2) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat Continue to build loading from the first Complex. No dropping the bar between reps. 4) 3-3-3-4 minute…