Category: Competition

* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week. **CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Behind the Neck Snatch Grip Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM OHS. Use blocks or rack. Build as heavy as deemed fit. 2) 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 at 80% of your day’s max or heavier. 3) 5 rounds AQAP: 1 mile Run 1 mile Assault Bike Goal is consistent pacing throughout. 4) Strict Ring Dips: 10-9-8-7-6-5-4-3-2-1 Unbroken For time. Rest as needed. If you fail hitting a set unbroken you must restart…

* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week. **CrossFit Kids will be cancelled this Saturday the 23rd. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Kipping Deficit HSPU Pick output and a depth for the HSPU that you can maintain for all 10 rounds. WOD: 2) Power Snatch: 3-3-3-2-2-2-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 3’s and 2’s these should be done as Touch-and-Go. Use these as a way to build into a heavy single for the day. 3) Power Clean + Push Jerk: 2-2-2-2-2-1-1-1-1-1 EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. For all the 2’s these should be done as Touch-and-Go. Use these as a…

* This is a de-load week, volume is lower, take it easy on yourself and don’t add a bunch of extra stuff in, volume will ramp back up next week. **CrossFit Kids will be cancelled this Saturday the 23rd. WOD: 1) Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg 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. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 3 rounds AQAP: 400m Run 50 Air Squats 21 Russian Kettlebell Swings 70/53 Extra Work: 4) Glute Ham Raise: 4 sets…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. ** Please be aware the gym will be closed at 12:00 sharp today. WOD: 1) For Max Reps: 1 minute Max Squat Snatch 155/105 2 minutes Max Squat Snatch 185/135 3 minutes Max Squat Snatch 205/145 4 minutes Max Squat Snatch 225/155 5 minutes Max Squat Snatch 245/165 Rest as needed. 2) AQAP: 10-8-6-4-2 Muscle-ups 400m Run Rest as needed. 3) 4 rounds AQAP: 10 D-Ball Over Shoulder 100/70 20 D-Ball Squats 100/70 50m D-Ball Carry 100/70 For both the Squats and Carry the Ball must be held in a bear hug style. 4) Deficit Handstand Push-ups: 30 for time You choose the deficit and whether you want to go strict or kip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. Pre Class: 1) Trap Bar Deadlift: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be within 80% of your days max. Rest 2-3 minutes between sets. WOD: 2) Tempo Front Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 3) Front Rack Split Squats: 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. Starting around 30-40% of your 1RM Front Squat and build as deemed fit. Perform all 5 reps on one side before switching to the other. 4) AQAP 40 Toes-to-bar 80…