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) Run – 5 sets of: 400m Easy 400m Moderate 400m Hard 400m Walk No rest between sets. Work maintainable paces for each of the specific efforts. WOD: 2) Front Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 4) AQAP: 100 Air Squats 200 Double-unders 3000m Assault Bike Extra Work: 5) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add…

* 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: 1a) 3 rounds AQAP: 10 Overhead Squats 115/75 10 Chest-to-bar Pull-ups 10 Calories Assault Bike Rest 5 minutes 1b) 2 rounds AQAP: 15 Overhead Squats 115/75 15 Chest-to-bar Pull-ups 15 Calories Assault Bike Rest 5 minutes 1c) AQAP: 30 Overhead Squats 115/75 30 Chest-to-bar Pull-ups 30 Calories Assault Bike Rest as needed. 2) AQAP: 20 Burpee Box Jump Overs 24/20 20 Thrusters 95/65 15 Burpee Box Jump Overs 24/20 15 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 10 Thrusters 185/135 5 Burpee Box Jump Overs 24/20 5 Thrusters 225/155 Scale as needed. 3) AQAP: 800m Run 15 Rope Climbs 15ft 800m Run Scale as needed. 4) Paralette Handstand…

* 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: 3 sets of 500m @ Moderate/Fast 500m @ Easy 400m @ Moderate/Fast 400m @ Easy 300m @ Moderate/Fast 300m @ Easy Rest 3 minutes between sets. Fast is no faster than your mile pace. Workout courtesy of Chris Hinshaw. 2) Tempo Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 3 second Descent. WOD: 3) Hang Power Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) Power Clean + Hang Power Clean +…

* 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 Press + Push Jerk + Split Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Rest 90-120 seconds between sets. 2) Snatch Grip Push Press: 3 sets of 5 Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 3) 2″ Deficit Deadlift: 3 sets of 3 Warm-up as needed. Start around 70% of your 1RM Deadlift. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 4) AQAP: 27 Overhead Squats 135/95 21 Overhead Squats 185/135 15 Overhead Squats 225/155 9 Overhead…