Category: Competition

* There is no CrossFit Kids Class Today ** Memorial Day, Monday the 30th there will be 1 class at 9:00 AM *** New Classes starting June 6th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 400m Run 30 Alternating Pistol Squats 20 Power Snatch 75/55 Rest 10 minutes 4) AQAP: 50 Chest-to-bar Pull-ups 50 Kipping Handstand Push-ups 50 Toes-to-bar Focus on large sets, even if it’s slower, work your capacity of the movements, no singles. 5) Ring L-Sit: Accumulate 3 minutes Perform this in the Ring Dip support position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 3) 9 minute AMRAP: 6 Muscle-ups 9 Deadlifts 225/155 12 Box Jump Overs 30/24 Extra Work:  4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** 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…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) 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 2) 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 Max is 365lbs> – Add 10lbs 3) Run – 8 rounds of: 400m @ 30-40 seconds…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Odd – Row 10-20 Calories Even – 7 Toes-to-bar + 7 Chest-to-bar Gymnastics work should be done as an unbroken complex. Scale reps up or down as needed. Pick a Row output you can sustain for all 10 sets. WOD: 2) Power 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. 3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds for Max Reps: 1 minute Wall Balls 20/14 1 minute Kettlebell Swings 70/53 1 minute Assault Bike 1 minute Rest For results post detailed weights, reps, times, thoughts, etc. for all work…