Category: Competition

* New Classes starting June 6th HERE Pre Class: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. WOD: 3) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 4) Hang Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 5) 3 rounds AQAP: 100 Double-unders 25 Toes-to-bar 5 Squat Clean Thrusters 165/115 Extra Work: 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other. 7) Hip Extension: 4 sets of 10…

* New Classes starting June 6th HERE 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…

* New Classes starting June 6th HERE WOD:  1) Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60% of your 1RM. Build  as heavy as deemed fit. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs 4) 5 rounds AQAP:…

* New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 5-10 Burpee Box Jump Overs 24/20 Pick reps you can maintain for all 10 rounds. WOD: 2) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 3) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 10 reps on one leg before switching. 4) AQAP 10-8-6-4-2 Hang Power Cleans 185/135 4-8-12-16-20 Wall Balls 30/20 Extra Work: 5) 7 minute Up Ladder: 5 False Grip Ring Rows 10…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. Wear a weight vest if you want some extra fun. Partition the 100-200-300 however you like, the typical break up is 20 rounds of “Cindy.” Have fun, be thankful for what you have physically and mentally. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE