Category: Competition

* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) Row – 5 rounds: 5 minutes @ Moderate Pace 1 minute Rest Moderate pace should be something you can maintain for 40-60 minutes straight through. At 2:00 and 4:00 in the interval perform a 30 second hard push. The push should be down around your 1K pace. WOD: 2) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a…

WOD: 1) 4 minute AMRAP: 20 Chest-to-bar Pull-ups 50 Double-unders 15 Squat Snatch 95/65, 13 @ 135/95, 11 @ 185/135, 9 @ 205/145, 7 @ 225/155 This workout is the same setup as 16.2. You have 4 minutes to complete the first round of the workout which ends with 15 Squat Snatch @ 95/65. If you complete the 15 Snatch in under 4 minutes you earn another 4 minutes to then try and get through another round. You may start work on the next round immediately. Each round the loading on the Snatch goes up and the rep count goes down. Total time that can be earned is 20 minutes, like 16.2, if you make it to the 5 round then the workout becomes a for time workout not an AMRAP. 2) 4 rounds AQAP: 1000m Assault Bike 21 Wall Balls 30/20 15 Bar Facing…

Pre Class: 1) Row: 5 x 1000m @ 2K Pace Rest 4 minutes between intervals. WOD: 2) Front Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 1 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time. 3) Single Leg Kettlebell Deadlift: @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side @ 20:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 4) 10 minute AMRAP: 20 Toes-to-bar 5 Squat Cleans 205/145 Extra Work:  5) Sled Drag: 400m Performed light, use this to walk out/flush out your…

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…

WOD: 1) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 2) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Every 6:00 x 8 sets: 5 Muscle-ups 5 Burpee Box Jump Overs 24/20 10 Dumbbell Hang Squats Cleans 50/35 10/5 Calories Assault Bike Keep track of time to complete each round. Movements should…