Category: Competition

*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.  Pre Class: 1) Run: 5 x 1 mile Rest 5 minutes. Goal is hard, consistent paces. WOD: 2) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 3) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 21 Air Squats 15 Box Jumps 24/20 9 Deadlifts 185/135 Extra Work: 5) Sled Drag: 400m @ Bodyweight Scale as needed so that you can keep continuous movement. 6) Reverse Hyper: 3 sets of 20…

*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) AQAP: 400m Run 30 Kettlebell Thrusters 53/35 500m Row 30 Burpees 500m Row 30 Burpees 500m Row 30 Kettlebell Thrusters 53/35 400m Run Rest as needed. 2) “Games 14.6″ – AQAP: 8 Deadlifts 155/115 -7 Power Cleans 155/115 – 6 Power Snatch 155/115 8 Pull-ups – 7 Chest-to-bar Pull-ups – 6 Bar Muscle-ups 6 Deadlifts 155/115 -5 Power Cleans 155/115 – 4 Power Snatch 155/15 6 Pull-ups – 5 Chest-to-bar Pull-ups – 4 Bar Muscle-ups 4 Deadlifts 155/115 -3 Power Cleans 155/115 – 2 Power Snatch 155/115 4 Pull-ups – 3 Chest-to-bar Pull-ups – 2 Bar Muscle-ups Rest as…

*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.  Pre Class: 1) 6 sets of: 3 minutes Row 2 minutes Ski 1 minute Bike Rest 2 minutes Done on a running clock, so transitions play into your time. Record total calories over the 6 minute interval. Rotate order of movements every round so you hit each order twice. 2) Tempo Front Squat: 3 set of 3 Warm-up as needed. Rest 2-3 minutes between sets. 3 second descent then fast up. WOD: 3) Snatch: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All…

*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) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform in your Jerk Grip. Build as heavy as deemed fit. 2) Incline Bemch Press: 4 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Speed Deadlifts: 2 Reps EMOTM x 10 sets @ 40-50% Bar Weight + 20-30% Band Tension Warm-up as needed. Add 5-10% in band tension/load from last week. 4) 4 sets of: 25 Wall Balls 30/20 20 Chest-to-bar Pull-ups 15 Power Snatch 75/55 10 Box Jump Overs 24/20 Rest…