Category: Competition

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) Row: 6 x 50 Calories Rest 2 minutes between sets. Hard efforts. During your rest pedal at an easy pace on the Assault Bike. WOD: 2) Front Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 3) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80% Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets. 4) 5 rounds for Max Reps: 1 minute Ski Erg 1 minute Dumbbell Box Step-ups 50/35 @ 24/20 Extra Work: 5) Glute Ham Raise: 4…

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Every 5:00 x 5 rounds: 2 Snatches 225/155 400m Run 6 Clean and Jerk 225/155 Scale as needed. You should have a couple minutes Rest upon completion so pick an appropriate loading. 2a) 3 rounds AQAP: 21 Wall Balls 20/14 7 Muscle-ups Immediately Into 2b) 3 rounds AQAP: 21 Wall Balls 20/14 14 Toes-to-bar Rest as needed. 3) Strict Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 4) D-Ball Bear Hug Carry: 400m @ 100/70 Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) “Open 17.1”- AQAP: 10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 Rest as needed. 2) Snatch Pull + Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Snatch. Use straps if you need them/have them. 3) Clean + 3 Jerks: 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. 4) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy…

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. 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 outdoors) NOTE ABOUT ACTIVE…

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and climb accordingly. 2) Snatch Push Press + Support: 4 x 3 + :20 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) 28 minute EMOTM: Movement 1 – 10 Bar Facing Burpees Movement 2 – 5 Chest-to-bar Pull-ups + 6 Pistol Squats + 7 Box Jump Overs 24/20 Movement 3 – 10-20 Calorie Row Movement 4 – 1 Snatch @ 70-80% For movements 1-3 pick/scale output so you can maintain for the 7 rounds. Snatch play by feel, do not try and max out,…