Category: Competition

*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) AQAP: 15 Squat Clean Thrusters 135/95 12 Squat Clean Thrusters 155/105 9 Squat Clean Thrusters 185/135 6 Squat Clean Thrusters 225/155 3 Squat Clean Thrusters 245/165 Rest as needed/Scale as needed. 2) AQAP: 50-30-10 Wall Balls 30/20 5-3-1 Legless Rope Climbs 15ft Rest as needed/Scale as needed. 3) AQAP: 21-15-9 Strict Handstand Push-ups 500m Ski Erg Rest as needed/Scale as needed. 4) AQAP: 12-9-6 Burpee Muscle-up 100m Sled Drag 205/140 (includes weight of sled) For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Mike Molloy Nutrition Seminar Here **Games Fundraiser 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) 5 sets: 500m Row 100ft Sandbag Bear Carry 200/150 1000m Assault Bike 100ft Sandbag Bear Carry 200/150 Rest 3 minutes Keep track of time and attempts to complete. Focus on consistent pacing/efforts. WOD: 2) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 4) “Nancy” – 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  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…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Jerk: Build to a Heavy Single Spend 20-30 minutes building to a heavy Jerk for the day. 2) Deadlift: Build to a Heavy Single Spend 20-30 minutes building to a heavy Deadlift for the day. 3) 5 rounds: 12 Dumbbell Deadlifts 70/50 9 Dumbbell Hang Power Cleans 70/50 6 Dumbbell Shoulder-to-Overhead 70/50 50 Double-unders 250m Row Rest 5 minutes Keep track of time and attempts to complete each round. 3) Sand Bag Squats: 5 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 4) Dumbbell Seated Military Press: 4 sets of 8 Rest 2-3 minutes between sets. Heavy as possible. 5) Barbell Roll-outs:…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 400m Run 40 Chest-to-bar Pull-ups 400m Run 40 Ring Dips 400m Run 40 Toes-to-bar Extra Work: 4) Strict Muscle-up: 10 minute EMOTM Pick an output you can maintain for all 10 sets. 5) Rope Climbs: 9-6-3 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc….