Category: Competition

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) AQAP: 10 Squat Snatch 125/85 9 Squat Snatch 135/95 8 Squat Snatch 155/105 7 Squat Snatch 165/115 6 Squat Snatch 175/125 5 Squat Snatch 185/135 4 Squat Snatch 205/145 3 Squat Snatch 225/155 2 Squat Snatch 245/165 1 Squat Snatch 265/175 Rest 10 minutes 2) 4 rounds AQAP: 500m Row 21 Bar Facing Burpees 12 Thrusters 115/75 Rest 10 minutes 3) AQAP: 4-3-2-1 Legless Rope Climbs 15ft 16-12-8-4 Strict Handstand Push-ups 32-24-16-8 Alternating Pistol Squats If you can perform these movements but not proficiently scale volume so that you can keep some intensity. 4) False Grip Tempo Ring Rows: 7 sets of 3 Feet on 20″ Box. 2 second Pull, 2 second Hold, 2 second descent. Add load if able. Rest 90-120 seconds between sets. 5) Bar Dips: 5 sets of 4-6 reps…

* Reminder, Monday July 4th there will be one (1) class at 9 AM Pre Class: 1) Sumo Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 sets need to be at 80% of your 1RM or heavier. WOD: 2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole. 3) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 4) 3 rounds AQAP: 400m Run 21 Chest-to-bar Pull-ups 12 Shoulder-to-Overhead 155/105…

* Reminder, Monday July 4th there will be one (1) 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…

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Split Jerk w/Pause Catch: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold the split on the catch for 10 seconds. 2) Football Bar Bench Wide Grip: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, make sure you other 4 working sets are within 80%> of that. 3) 4 rounds AQAP: 30 Wall Balls 20/14 30 Kettlebell Swings 70/53 30/20 Calories Assault Bike Rest 5 minutes Scale as needed, goal stimulus is unbroken sets. Keep track of time to complete each round. 4) Run: 8 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. 5) Hand Over Hand Sled Pull: 4 sets of 50ft w/2″ Rope Rest 90-120…

* Reminder, Monday July 4th there will be one (1) class at 9 AM Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Double Kettlebell Hang Squat Clean Thrusters Pick reps and weights you can maintain for all 10 rounds. WOD: 2) Halting Snatch Deadlift + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM. Pull to the mid thigh, hold for 3 seconds then go back to the floor and then Snatch. Build as heavy as deemed fit. 3) Snatch Balance + 3 Overhead Squats: 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) 10 minute AMRAP: 15 Overhead Squats 95/65 12 Toes-to-bar 9 Box Jump Overs 24/20 Extra Work:  5) 3 rounds AQAP: 21 Strict Pull-ups 7 Muscle-ups 1 Legless Rope Climb Scale as needed. Goal on Pull-ups…