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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 5 rounds AQAP: 12 Dumbbell Deadlifts 70/50 9 Dumbbell Hang Power Cleans 70/50 6 Dumbbell Shoulder-to-Overhead 70/50 Scale as needed. 2) 3 rounds AQAP: 400m Run 12 Overhead Squats 185/135 3 Legless Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 50m D-Ball Bear Hug Carry 150/100 20 Ring Dips Scale as needed. 4) Paralette Handstand Push-up: 10 minute EMOTM You choose the depth and whether you want to do strict or kipping. 5) Yoke Carry: 8 x 25m Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

* 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 – 7 sets of: 400m Run @ Mile Pace Rest 2 minutes 100m Sprint 100m Walk Work for consistent efforts on your 400m Runs, 100m get after it. 2) Pause Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 3 seconds. No bouncing. Build as heavy as deemed fit. WOD: 3) Snatch Pull + Low Hang Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy…

* 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 and go for a walk…

* 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) Push Jerk + Split Jerk x 2: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 5-10 seconds between complexes. 2) 3 Snatch Push Press + 3 Overhead Squats: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. 3) Band Resisted Deadlift: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. You choose the band resistance. 4) 3 sets of: 10 Power Cleans 185/135 10 Front Squats 185/135 10 Shoulder-to-Overhead 185/135 Rest 5 minutes Scale…

* 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) 20 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 30 Double-unders + 5-10 Chest-to-bar Pull-ups 3 – 10-20 Calorie Row 4 – 3 D-Ball Over the Shoulder + 5 D-Ball Bear Squat 150/100 Scale loading/output as needed to maintain for 5 rounds. WOD: 2) Pause Snatch + Overhead Squat: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the catch position of the Snatch for 2-3 seconds before standing. 3) Clean Pull + 2 Hang Clean: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as…