Category: Competition

* 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…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 5RM for the day. Your other 4 working sets should be within 80%> of the day’s 5RM. 2) Football Bar Bench Press w/Chain (Mid Grip/Medium Chain Weight): 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be within 80%> of the day’s 3RM. 3) High Rack/Block Pull: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be within 80%> of the day’s 3RM. 4) 10 minute AMRAP: 3 Squat Snatch + 6 Overhead Squats 135/95 3 Squat Snatch +…

* 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) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 50m Farmers Carry Pick output you can maintain for 10 rounds on the Assault Bike. Farmers Carry should be as heavy as possible while maintaining the distance unbroken.1 WOD: 2) Snatch Pull + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit. 3) Clean Pull + Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit….

* 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: A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets. B) 3 sets of…2 minutes Easy, 1 minute Moderate, 30 seconds Hard. No rest between intervals. 1 minute Walk Between sets C) 3 sets of…1 minute Easy, 30 seconds Moderate, 15 seconds Hard. No rest between intervals. 1 minute Walk Between sets. Pacing is self explanatory, base off of feel. Workout courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Reference 8/22 for…

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%> 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%> 3) AQAP: 1 mile Run 30 Muscle-ups 1 mile Run Rest 10 minutes 4) 3 rounds AQAP: 100 Double-unders 20 Alternating Dumbbell Squat Snatch 70/50 5 Rope Climbs 15ft For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE