Category: Competition

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Assault Bike Even – 5 Muscle-ups + 5 Deadlifts 315/205 Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count. WOD: 2) Snatch: 5 sets of 3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between reps. No more than 10 seconds between lifts. 3) Snatch High Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need them/have them. 4) 10 minute AMRAP: 10 Power Snatch 75/55 10 Toes-to-bar 10 Burpees Lateral Bar Hops Extra Work: 5) 4 rounds AQAP: 9 Strict HSPU 15…

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE Pre Class: 1) 3-Position Clean: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Above the Knee Hang, Below the Knee Hang, and Floor. No dropping the bar between reps. All reps full Squat. 2) Clean Power Shrugs: 5 @ 110%, 5 @ 120%, 5 @ 120%+ Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 75-80% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 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 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 3 rounds AQAP: 500m Row 15 Strict Handstand Push-ups 15 Deadlifts 225/155 Rest 5-10 minutes 4) 3 rounds AQAP: 21 Hang Power Cleans 135/95 14 Bar Facing Burpees 7 Muscle-ups Rest 5-10 minutes 5) AQAP: 10 Legless Rope Climbs First 5 reps you can’t jump up to the rope, must start from standing. 6) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) Touch and Go Power Snatch: Establish a 3RM Warm-up as needed. Rest as needed between sets/attempts. No straps. 2) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 8 @ 70-80% 8 @ 75-85% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute…

* Annual Holiday Party is the 30th, LAST WEEK TO BUY TICKETS HERE ** CrossFit Kids Cancelled through January 25th *** Running Clinic w/Jason Wolstenholme HERE **** WODDOC Seminar February 7th 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….