Category: Competition

*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) 21 minute EMOTM: 1 – 10-20 Calories Ski/Bike/Row 2 – 100ft Sandbag Carr 3 – 3/side Kettlebell Snatch Pick outputs/weights you can maintain. Kettlebell Snatch use this as an opportunity to build into the heavier bells. 2) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Snatch and reset on the…

*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) Ski Erg – 5 sets of: 30 Calories Rest 90 seconds 20 Calories Rest 60 seconds 10 Calories Rest 30 seconds Work for maintainable paces across all 5 sets. 2) Back Squat – Every 2:30: 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Pick weights based on feel. Reference last week’s sets for loading for this week. 3) Front Squat – Every 2:30: 4 @ 60-70% 4 @ 70-80% 4 @ 75-85%…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 30 Hang Power Cleans 225/155 Rest 5 minutes 20 Power Cleans 225/155 Rest 5 minutes 10 Squat Cleans 225/155 Scale as needed, you shouldn’t be spending more than 5 minutes on each piece. 2) 3 rounds AQAP: 100 Double-unders 30 Kipping Handstand Push-ups 10 Overhead Squat 185/135 Scale as needed. 3) 21-15-9 – AQAP: Chest-to-bar Pull-ups Calories Ski Erg Toes-to-bar Calories Ski Erg Scale as needed. 4) Strict Ring Dips: 4 sets of 10-20 Reps If you can perform 20 reps easily, add load. Rest 3 minutes between sets. 5) L-Sit: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 10 x 10/7 Calories Rest 90 seconds between intervals. Hard efforts. 2) Halting Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between the doubles. For the Halt hold just below the knee for 3 seconds before finishing the movement. Take an additional minute rest after the last set. 3) Clean Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-10lbs from last week. Reset between each rep on the floor. 4) Back Squat – Every 2:30: 4 @ 70-80% 3×4 @ 75-85% Pick loads based on feel. 5) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick loads based on feel. 6) 5 rounds AQAP: 15 Thrusters 95/64 3 Rope…

*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 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…