Category: Competition

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) 10 minute AMRAP: 1 Squat Snatch 225/155 3 Squat Clean and Jerks 225/155 Rest 10 minutes. 2) 3 rounds AQAP: 800m Run 30 Wall Balls 30/20 10 Muscle-ups Rest 10 minutes. 3) AQAP: 20 Overhead Lunges 155/105 100 Double-unders 30 Toes-to-bar 50/40 Calorie Row 30 Toes-to-bar 100 Double-unders 20 Overhead Lunges 155/105 Rest 10 minutes 4) AQAP: 10 Legless Rope Climbs 15ft For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. Pre Class: 1) Block Pull Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pull from 6″ blocks. Establish a 3RM for the day. Your other 4 working sets are within 80% of your day’s max. WOD: 2) 1 and 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/8/16 for loading. 3) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic…

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) Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use blocks or rack depending on what you need more work on, if you’re good at getting weight up but bad at bring it down to the shoulders use a rack, if you struggle getting heavy weight up and bringing the weight back down is no issue use the blocks. They both have there place. 2) Banded Kettlebell bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. You choose the Kettlebell and Band, don’t make it overly shaky, we still want loading on the bar, but make it difficult to control. Build as heavy as deemed fit. 3) 4 rounds AQAP: 1 Rope Climb 15ft 20 Toes-to-bar 400m Assault Bike 20 Kettlebell Swings 70/53…

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 1-5 Burpee Muscle-ups Pick reps/output that you can maintain for all 10 rounds. WOD: 2) Power Snatch + Snatch + Power Snatch: Every 2:00 x  7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 4) 5 rounds AQAP: 5 Thrusters 155/105 10 Chest-to-bar Pull-ups Extra Work: 5) AQAP: 10 Deficit Kipping Handstand Push-ups 20 Strict Handstand Push-ups 30 Kipping Handstand Push-ups Make the deficit large and difficult, not something that you can do unbroken. 6) Handstand Walk: 500ft for time If you’re not proficient here, spend 10 minutes practicing…