Category: Competition

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Front Squat: 1 Reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: Power Cleans 155/105 Burpee Lateral Bar Hop 400m Run Extra Work: 4) Glute Ham Raise: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Add load/assistance as needed. 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….

* 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. All reps full Squat. 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. All reps full Squat and Split. 3) 5 rounds AQAP: 5 Clean and Jerks 225/155 5 Muscle-ups Rest 10 minutes 4) 3 rounds AQAP: 400m Run 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Burpee Box Jump Overs 24/20 Rest 10 minutes 5) AQAP: 5 Legless Rope Climbs 15ft 50/40 Calories Rowed 5 Legless Rope Climbs 15ft Rest 10 minutes 6) Deficit Kipping HSPU: 30 for time You choose the deficit. Pick the deficit to keep this under 5 minutes. 7) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand…

* New Classes starting June 6th HERE Pre Class: 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. WOD: 3) Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 10 sets Warm-up as needed. Start at around 50% of your 1RM Snatch. Build as heavy as deemed fit. 4) Snatch Pull: 5 sets of 5 @ 110%> This should be done as a continuation of your Snatches starting at 10:00. Use straps if you need them/have them. 5) 3 rounds AQAP: 21 Deadlifts 135/95 15 Hang Power Cleans 135/95 9 Thrusters 135/95 Extra Work: 6) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching. Add load if able. 7) Dumbbell Stiff Leg Deadlift: 4…

* 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) Push Jerk + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds. 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 Max is 365lbs> –…