Category: Competition

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m D-Ball Bear Hug Carry 150/100 Pick reps and loading that you can maintain for all 10 rounds. WOD: 2) Power Snatch: 7 sets of 3 T+G Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them have them. All sets at 80%> of the day’s heaviest. 3) Power Clean + 3 Push Jerk: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All sets at 80%> of the day’s heaviest. 4) 9 minute Up Ladder: 3 Power Cleans 185/135 3 Strict Handstand Push-ups 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout. Extra Work: 5) AQAP:…

WOD: 1) Run: A) 5 minutes @ Easy pace – 2×2 minutes @ Moderate pace w/ 20sec rest b/t reps –  1 minute Rest B) 4 minutes @ Easy pace – 2 sets of: 2×90 seconds @ Moderate pace w/15 seconds Rest b/t reps & 30 seconds b/t sets – 1 minute Rest C) 3 minutes @ Easy pace – 3 sets: 2x60sec @ Moderate pace w/10 seconds Rest b/t reps & 30 seconds b/t sets – 1min Rest D) 2 minutes @ Easy pace – 4 sets: 2x30sec @ Moderate pace w/5 seconds Rest b/t reps & 30 Seconds b/t sets Workout Focus: The core of this workout is the sets of 90sec, 60sec, and 30sec intervals. Your goal with these intervals is to run an equal distance out and an equal distance back to the original starting point by holding a consistent…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) AQAP: 30 Squat Snatch 135/95 20 Squat Snatch 185/135 10 Squat Snatch 225/155 Rest as needed. 2) 4 rounds AQAP: 400m Run 21 Chest-to-bar Pull-ups 15 Squat Cleans 115/75 9 Bar Facing Burpees Rest as needed. 3) 3 rounds AQAP: 1000m Assault Bike 9 Deadlifts 315/205 6 Paralette Handstand Push-ups Scale Paralettes to something that is difficult, maybe a round unbroken, but otherwise you should be forced to break them up, unless you can go head to ground strict unbroken, then you’re a beast. 4) Ring Push-up: 8 x :20/:10 Max Reps. 5) False Grip Strict Ring Pull-up: 5 sets of 4-8 reps Goal is 8 reps, if you can get the consistent add load. Rest 90-120 seconds between sets. Focus on holding a hollow position…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: 4 sets of…100m + 400m + 800m 1 minute rest between intervals. 3 minutes between sets. You pick the pacing. Run your 100m, the following 400m and 800m should be done at the exact same pace. Don’t run too fast for the first 100m. Learn to feel your pace and something that you’ll be able to sustain. 5200m total running. Workout courtesy of Chris Hinshaw. 2) Snatch: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. All reps are full Squat. Drop and reset between reps. Establish a 3RM for the day, your other 6 working sets should be at 80%> of the day’s 3RM>. 3) Clean and Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. 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…