Category: Competition

* 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 rounds: 1000m Assault Bike 500m Row 250m Ski Erg Rest 2 minutes between sets. Rotate the order each round by changing the start station by 1 movement so that you complete 2 rounds of each order. 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. 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. 4) AQAP: 3o Chest-to-bar Pull-ups 60 Wall Balls 20/14 800m Run 20 Chest-to-bar Pull-ups 30 Wall Balls 20/14 400m…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd 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)…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Bench Press: 2 sets of 10 2 sets of 8 2 sets of 6 2 sets of 4 2 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) 4 rounds AQAP: 20 Dumbbell Squat Cleans 50/35 20 Chest-to-bar Pull-ups 20 Calories Assault Bike 20 Burpees Rest 5 minutes Each round move your start movement by 1, so the 2 round you should start on the C2B and end on the Cleans. Continue for each of the 4 total rounds. 3) 5…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd 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) 21-15-9 – AQAP: Hang Power Clean + Push Jerk 135/95 75 Double-unders With the barbell 1 rep is a Hang Power Clean into a Push Jerk, you can’t do the 21 Hang Power Cleans and then the 21 STOH. Extra…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd Pre Class: 1) Run – 6 sets: 800m @ 80-90% 400m Easy No reset between sets, continuous 7200m piece. WOD: 2) Front Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 4) 30-20-10 – AQAP: Front Rack Alternating Lunges 135/95 500m Row Extra Work: 5) Reverse Sled Drag: 400m Moderate weight. Focus on keeping yourself moving. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…