Category: Competition

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) AQAP: 50 Calorie Row 50 Thrusters 95/65 50 Calorie Row Rest 5-10 minutes 4) 4 rounds AQAP: 21 Wall Balls 20/14 15 Handstand Push-ups 9 Deadlifts 225/155 Rest 5-10 minutes 5) 3 rounds AQAP: 400m Run 3 Legless Rope Climbs 15ft If you’re not proficient in Legless Rope Climbs swap reps as needed using legs, for instance 1 Legless + 2 w/Legs. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! WOD: 1) “16.3” – 7 minute AMRAP: 10 Power Snatch 75/55 3 Bar Muscle-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! 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…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting WOD: 1) Pressing Snatch Balance: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible…this is not a heavy load movement, it is strict and slow. 2) Push Press + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM Jerk. Build as heavy as deemed fit. No blocks, perform from a rack. 3) Speed Bench (Close Grip): 2 Reps Every 1:00 x 12 sets Warm-up as needed. Work with around 40-50% Barbell weight, and approximately 20% of Band tension. Goal should be absolute speed both up and down. This is a fixed weight drill, DO NOT add weight over the course of the 12 sets. If you can’t move the bar fast at the prescribed percentages, scale down. 4) 10 rounds AQAP:…

* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calorie Row Even – 10 Kettlebell Swings 70/53 + 30 Double-unders Scale reps/weight as needed to get maintainable output for all 10 rounds. WOD: 2) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps are Touch-and-Go. 3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3 Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack. 4) 10 minute AMRAP: 5 Muscle-ups 10 Deadlifts 275/185 30 Wall Balls 20/14 Extra Work: 5) 30-20-10 – AQAP: Kipping HSPU Toes-to-bar Scale volume on HSPU if you’re not proficient to keep this a Met-con. 6) Strict Chest-to-bar: X reps Every 1:00 x…