Category: Competition

*Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 15:00 – “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Scale as needed. Effort should be under 5 minutes 1b) 15:00 – 30:00 – “Isabelle” – AQAP: 30 Snatches 135/95 Snatches anyway/anyhow. Scale as needed. Effort should be under 5 minutes 1c) 30:00 – 45:00 – “Karen” – AQAP: 150 Wall Balls 20/14 Scale as needed. 1d) 45:00 – 60:00 – “Power Elizabeth” – 21-15-9 – AQAP: Power Cleans 135/95 Ring Dips Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 60 x :30 @ 100%/:30 @ 50% Percentage isn’t of maximal effort, it’s of maintainable effort over 60 minutes. Percentage is based off of wattage. For example 30 seconds @ 400 watts, 30 seconds @ 200 watts for 60 rounds. Pick and effort you can maintain over the 60 minutes. 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 Part 1. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) Back Squat – Every 2:30: 2×5 @ 60-70% 3×5 @ 65-75% Pick weights based on feel. They shouldn’t be crushing. 6) Front Squat – Every 2:30: 4×5 @ 60-70% Pick weights based…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule 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…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1a) Run/Ski/Bike/Row: 10 minutes Easy Pick a modality and stick with it for the entire 40 minutes. Focus on your pacing and being consistent. The first 10 minutes Easy should all be at the same pace. 1b) Run/Ski/Bike/Row: 10 x :20 Hard/:40 Easy Focus on maintainable output, try and get your intervals to all look the same. 1c) Run/Ski/Bike/Row: 5 sets of 1 minute Easy 1 minute Moderate 1 minute Easy 1 minute Hard Again focus on consistent pacing for all 5 rounds and…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 Warm-up as needed. Start around 50% of your 1RM Snatch. First 3 sets are Doubles, reset on the floor between each rep. 2) Power Snatch: 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) 3 sets of 5:00 Work/5:00 Rest: 50/40 Calorie Row 30 Kettlebell Swings 70/53 Max Burpees 5) Strict Muscle-up: “X” Reps Every 1:00 x 15…