Category: Competition

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) “RJ” – 5 rounds AQAP 800m Run 5 Rope Climbs 15ft 50 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1a) @ 0:00 5000m/4500m Assault Bike Max Reps Squat Snatch 135/95 1b) @ 12:00 2000m/1800m Row Max Reps Squat Snatch 185/135 1c) @ 24:00 1 mile Run Establish a Max Snatch Time ends at 36:00. No rest time between pieces.  Max Snatch can be anyway/anyhow. 2) 5 rounds AQAP: 10 Clean and Jerks 155/105 1 Legless Rope Climb Rest as needed. 3) 3 rounds AQAP: 10 Muscle-ups 20 Toes-to-bar Rest as needed. 4) Handstand Walk: 10 minutes Practice Work on any facet of Handstand Walk. If you’re proficient do a longer distance for time, or sets of shorter distances focusing on speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) Run: A) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. B) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets. C) 300m, Rest 60 seconds, 300m Rest 60 seconds, 3x100m w/20 seconds Rest, 300m. Rest 4 minutes. D) 800m, 300m, 400m. 60 seconds Rest between distances. All 100’s and 300’s are at your 1 mile Pace. 800’s and 400’s are at your 1 mile pace plus 1 minute. 5700m Total Distance. Workout courtesy for Chris Hinshaw. 2) Snatch + Low Hang Snatch + Overhead Squat: 7 working sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a Max complex for the day, your other 6 working sets should be within 80%> of this. All Snatches full Squat….

* Monday, September 5th (Labor Day) there will be one class at 9 AM 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…

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Jerks: 30 reps @ 60-70% of your 1RM Warm-up as needed. Work through this however you like. Use this as technique work. Rest as needed. This is not for time. 2) Banded Floor Press: 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. Normal grip with. Use moderate band tension. 3) Deficit Banded Deadlift (2″): 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. Use moderate band tension. 4) AQAP: 5-4-3-2-1 Squat Clean and Jerks @ 135/95, 155/105, 185/135, 205/145, 225/155 Rest 5-10 minutes 5-4-3-2-1 Squat Clean and Jerks @ 185/135, 205/145,…