Category: Competition

*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) 18 minute EMOTM: 1 – 5 D-Ball Over the Shoulder 150/100 + 30 Double-unders 2 – 3 Dumbbell Burpees 70/50 + 1 Legless Rope Climb 3 – 10-20 Calories Ski Erg Scale as needed. Pick loading/efforts that you can maintain for all 6 rounds. WOD: 2) Halting Power Snatch: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Pull to just below the knee and hold for 3 seconds. Drop and reset between reps. Build as heavy as deemed fit. 3) Halting Power Clean + 1 Push Jerk: Every 1:30 x 7 sets Warm-up…

*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: 5) Run: 3 sets 400m Easy 400m Fast 400m Easy 300m Fast 400m Easy 200m Fast 400m Easy 100m Fast Rest 5 minutes Easy is just that, Easy. Fast should be at your mile pace for the 400m, and then pick-up the tempo as each distance gets shorter. WOD: 2) Front Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) AQAP: 21 Deadlifts 155/105 15 Hang Power Cleans…

*Kristi is Leaving 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: 800m Run 15 Squat Snatches 155/105 800m Run 12 Squat Snatches 185/135 800m Run 9 Squat Snatches 225/155 Rest as needed. Scale as needed. 2) AQAP: 15-12-9 Muscle-ups 50 Double-unders 15-12-9 Dumbbell Power Cleans 70/50 50 Double-unders Rest as needed. Scale as needed. 3) 5 rounds AQAP: 15 Strict Handstand Push-ups 50m D-Ball Bear Carry 150/100 Rest as needed. Scale as needed. 4) AQAP: 20-18-16-14-12-10-8-6-4-2 Calories Ski Erg 10-9-8-7-6-5-4-3-2-1 Toes-to-bar For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Kristi is Leaving 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) Assault Bike: 5 sets 30 Calories Rest 3 minutes 20 Calories Rest 2 minutes 10 Calories Rest 1 minute Work for consistent efforts/output. 2) Pause Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom. WOD: 3) Snatch High-pull + Muscle Snatch + 2 Pause Overhead Squats: 7 sets Warm-up as needed. Start light, this should be more about technique and positioning, not load. Reset on the floor between the High-pull and Muscle Snatch. Pause in the bottom of the Squat for 2-3 seconds. 4) Clean + Low Hang Clean +…

*Kristi is Leaving 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 slope…