Category: Competition

Pre Class: 1) Low Hang Clean + Low Hang Power Clean: Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Clean Deadlift: 3 sets of 3 @ 120%> Warm-up as needed. Rest 2-3 minutes between sets. Only work as heavy as you can maintain Clean Pulling position. Use straps if you need them/have them. WOD: 3) 1 and 1/4 Back 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 7/5/16 for loading. 4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) For Max Reps: 3 minutes Squat Snatch 135/95 3 minutes Rest 3 minutes Squat Snatch 185/135 3 minutes Rest 3 minutes Squat Snatch 225/155 Keep track of reps performed in each interval. 2) 21 minute EMOTM: Minute 1 – 1 Round of “DT” Minute 2 – 1 Round of “Cindy” Minute 3 – 1 Round of “Nate” This is 7 total rounds of each workout. Scale as needed so that you don’t bomb out and can finish with consistent output. 3) AQAP: 800m Run 30-20-10 Strict Ring Dips This is a 3 round workout, starting with 800m every round. 4) Rope Climbs: 30 for time Goal here is to work on pacing, work to do a consistent amount every minute until complete. 5) False Grip Ring Rows: 4 sets of 10…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 Pre Class: 1) Farmers Handle Deadlift: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets must be within 80% of your day’s max. Rest 2-3 minutes between sets. WOD: 2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 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 height, set something up the puts you hip roughly parallel with your knee. Perform all 5…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 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…

* New Shirt Order Being Placed 8/1/16 HERE ** CrossFit Kids will be cancelled this Saturday, 7/30 WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Jerk Balance Minutes 6-10 – 2 Halting Jerk Minutes 11-20 – 1 Jerk Warm-up as needed. Start around 50% of your 1RM Jerk for the Jerk Balance and climb as deemed fit. 2) Close Grip Bench w/5 second Pause: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause 5 seconds at the Chest on each rep. Establish a 3RM for the day, your other 4 working sets at at 80% or heavier of today’s 3RM. 3) 5 rounds AQAP: 10 D-Ball Over Shoulder 150/100 20 Box Jump Overs 24/20 400m Run Rest 5 minutes Keep track of time to complete each interval. 4) Ski Erg: 5K for time Treat this as a time trial, set a benchmark for yourself if you’ve never…