Category: Competition

WOD: 1) Halting Jerk: 10 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM Jerk. Hold the bottom of the dip for 2 seconds. Build as heavy as deemed fit. 2) Tempo Pause Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Tempo is 3 second down, 3 second pause, up as fast as possible. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. Normal grip with. 3) Sumo Block Pull (6″): 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 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135 Must be completed as a complex. After each…

Pre Class: 1) 20 minute EMOTM: Odd – 18/12 Calories Assault Bike Even – 1 Round of “Strict Cindy” Pick output you can maintain for all 10 rounds. Pull-ups must be Strict. WOD: 2) Power Snatch + Hang Power Snatch: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 6 working sets should be within 80% of the day’s Max. 3) Power Clean + Hang Power Clean + Jerk: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 4 working sets should be within 80% of the day’s Max. 4) AQAP: 40-30-20-10 Toes-to-bar 12-9-6-3 D-Ball Over Shoulder 150/100 Extra Work: 5) 5 rounds AQAP: 3 Strict Muscle-ups 6 Strict Handstand Push-ups 3″ Deficit 12 Box Jumps 36/30 Scale as needed. 6) Legless Rope Climb + Legless Slow Descent: 7 sets of…

Pre Class: 1) Run: 2 sets of 5 x 500m 30 seconds Rest between intervals on set 1. 60 seconds Rest between intervals on set 2. 3 minutes Rest between sets. 1st 500m is of each set is hard, but not max effort. Record time. Then remaining 4 x 500ms try to match times, but without checking your watch. Every second your off is a point. Score is total points, the less points the better. Purpose of this workout is learning pacing. Total workout distance is 5,000m. Work 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. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then…

* Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. ** Saturday the 20th CrossFit Kids is cancelled. 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. All reps full Squat. Goal should be as many reps at 80%> as possible. 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. All reps full Squat and Split Jerk. Goal should be as many reps at 80%> as possible. 3) @ 0:00 – 4 rounds AQAP: 400m Run 20 Toes-to-bar Scale as needed, goal stimulus should be at least one round of T2B Unbroken. 4) @ 15:00 – 2 rounds AQAP: 800m Run 15 Squat Snatch 135/95 Work with a loading that…

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. Pre Class: 1) Sumo Deadlift w/Heavy Band Tension: 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. WOD: 2) Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading. 3) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and…