Category: Competition

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Run: 6 x 800m @ 110% of Mile Pace Rest 3 minutes between intervals. If your mile PR is 6:00 (360 seconds), then run at 396 seconds/6:36 mile pace. 2) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 12 Snatches 185/135 9 Snatches 205/145 6 Snatches 225/155 Rest 5 minutes 9 Snatches 225/155 6 Snatches 245/165 3 Snatches 265/175 All reps full Squat. Scale as needed. 2) 3 rounds AQAP: 400m Run 21 Kipping Handstand Push-ups 12 Power Cleans 155/105 Scale as needed. 3) AQAP: 21 Muscle-ups 18 Alternating Dumbbell Snatch 100/70 15 Calories Assault Bike 12 Burpee Pull-ups 9/side Single Arm Dumbbell Shoulder-to-Overhead 100/70 6 Rope Climbs 15ft 3 Deadlifts 455/305 Scale as needed. Break up the Dumbbell Push Press however you like. 4) Handstand…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 2000m C2 Ski 4000m C2 Row 6000m C2 Bike For time, get after it. 2) Clean High-Pull + Hang Power Clean + 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 the bar after the Hang Power Clean and reset on the floor. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Build upon last week adding 5-10lbs. Use straps if you need them/have them. Reset on the floor between…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **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…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip. Build as heavy as deemed fit. 2) Jerk Recovery: 3 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Close Grip Bamboo Bar Bench Press: 4 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Performed @ Zone 2/3: 10 minutes Row for Calories 10 minutes Medball Box…