Category: Competition

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 20 Kettlebell Swings 70/53 20 Box Jumps 24/20 20 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 5) AQAP: 21 Kipping Handstand Push-ups 200ft Dumbbell Farmers Carry 100/70 15 Strict Handstand Push-ups 150ft Dumbbell Farmers Carry 100/70 9 Paralette Handstand Push-ups 100ft Dumbbell Farmers Carry 100/70 Scale as needed. 6) Strict Bar Dips: 7 sets of 5 Rest 2-3 minutes between…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. Pre Class: 1) 5 sets of: 250m Ski Erg 500m Row Erg 1000m Bike Erg Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5 rounds. WOD: 2) Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day. 3) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other. 4) AQAP: 400m Run 40 Deadlifts 135/95 400m Run 30 Hang Power Cleans 135/95 400m Run 20 Front Squats 135/95 Extra Work: 5) D-Ball Bear Hug Hold Good Morning: 4 set of 15 Rest 90-120 seconds between sets. Focus on…

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Max Reps: 3 minutes Calories Bike Erg 3 minutes Snatch 135/95 3 minutes Rest 3 minutes Calories Ski Erg 3 minutes Overhead Squat 135/95 3 minutes Rest 3 minutes Calories Row Erg 3 minutes Clean and Jerk 135/95 Snatch and Clean + Jerk are anyway, anyhow. 2) 4 rounds AQAP: 400m Run 4 Legless Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 100m Sled Drag 205/140 10 Paralette Handstand Push-ups Scale as needed. 4) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 5)…

*Open Gym will be 8-10 AM this Sunday, the 13th. **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. Pre Class: 1) Run – 6 sets of: 200m Fast 800m Recovery Work for consistent paces on both distances. Goal should be to keep the Recovery pace as fast as possible without sacrificing speed on the Fast pace. Fast pace should be faster than your mile PR. 2) Front Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 3) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. 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…