Category: Competition

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Ski Erg Even – 1/side Turkish Get-up 70/53 Pick reps and loading you can maintain for all 10 rounds. WOD: 2) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Power Clean + Hang Power Clean + 2 Jerks: 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) 10 minute AMRAP: 15 Toes-to-bar 12 Overhead Squats 95/65 9 Box Jump Overs 24/20 Extra Work:…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) Row: 6 x 4 minutes @ 2-5K Pace Rest 2 minutes between intervals. Pick a pace that feel you can maintain for all 6 sets. WOD: 2) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 3) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 150/100 20 seconds Rest 40 seconds Double-unders 20 seconds Rest 40 seconds…

WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) AQAP: 100 Burpee Pull-ups EMOTM 2 Squat Cleans 225/155 Scale as needed. Workout courtesy of videos floating around Facebook. 4) AQAP: 30-20-10 Strict Handstand Push-ups 1000m/900m Assault Bike Scale as needed to make it a Met-con. 5) Death By Strict Chest-to-bar Pull-up: Perform 1 rep the first minute, 2 the second, 3 the third, and so on until you can’t complete the reps in the minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row: A) 3 x 100m Sprint/500m Easy. No Rest between sets. Rest 2 minutes. B) 3 x 100m Sprint/400m Easy. No Rest between sets. Rest 2 minutes. C) 3 x 100m Sprint/300m Easy. No Rest between sets. Rest 2 minutes. D) 3 x 100m Sprint/200m Easy. No Rest between sets. Rest 2 minutes. E) 3 x 100m Sprint/100m Easy. No Rest between sets. Rest 2 minutes. Sprint pace should as fast as your 500m Max Effort and at the slowest your 1K Pace. Easy is the same Easy pace you’ve been working for weeks. This piece is a total of 6,000m. WOD: 2) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. Stand on a plate…

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 RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…