Category: Competition

* Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit. 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. 3a) 2 minute AMRAP: Max Snatches at Bodyweight 6:00 Rest 3b) 2 minute AMRAP: Max Calories on Assault Bike 8:00 Rest 3c) 3 rounds AQAP:  X* Snatches at .75 BW 8 Burpee Box Jump Overs 24/20 *Snatch Reps = same result from Part A *If you completed 8 reps, you perform 8 Snatches per round in part C 6:00 Rest 3d) 2 minute AMRAP: Max Calories on Assault Bike Record scores for each individual piece. Don’t shy away on the fist assault bike, give it everything you have. 4) 5 rounds…

* One Class at 9 AM Today ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 12 Days of Christmas – AQAP: 1 Double-under x 10 2 Squat Snatch 165/115 3 Muscle-ups 4 Front Squats 165/115 5 Hang Power Cleans 165/115 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/115 Perform the workout exactly like the song. 10 Double-unders, then 2 Snatches + 10 Double-unders, then 3 Muscle-ups + 2 Snatches + 10 Double-unders, and so on for a total of 12 rounds to complete the workout. Have fun and grind it out. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Noon is the last class of the day today ** Paleo Health and Wellness Challenge Starts 1/4/16 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…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Power Snatch + Snatch: 2 sets @ 70%, 2 sets @ 75%, 2 sets @ 80% Warm-up as needed. Percentage is of your 1RM Snatch. Drop the bar and reset between reps. Rest 90-120 seconds between sets. 2) Snatch Liftoff: 3 sets of 3 @ 80-100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage of your 1RM Snatch. Pull to mid-thigh, then slowly lower down to 1″ off the ground, and repeat for 2 more reps. On 3rd rep take 10 seconds to lower the bar back to the floor. 3) Snatch Push Press: 3-2-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Be reasonably quick with this. No failed reps. 4) 3 rounds for Max Reps: 1 minute Max Power Cleans 185/135 2 minutes Rest 1 minute Max…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53 Even – 20/15 Calories Rowed Scale as needed to get output that you can maintain for all 10 rounds. WOD: 2) Clean + Front Squat + Jerk: 3 Cycles of 1+1+1 @ 75%, 1+1+1 @ 80%, 1+1+1 @ 85% Warm-up as needed. Percentage based off of your 1RM Clean and Jerk. Rest 2-3 minutes between lifts. 3) Clean Deadlift: 3 @ 90%, 3 @ 95%, 2 @ 100% Warm-up as needed. Percentage is of your 1RM Clean. Use straps if you need them/have them. 4) AQAP: 100 Double-unders Then… 50-35-20 Wall Balls 30/20 30-20-10 Toes-to-bar Then… 100 Double-unders Extra Work: 5) Bar Pull-Overs: 4 sets of 3-5 reps Rest 90-120 seconds between sets. 6) Deficit Handstand Push-ups: 30 for time You chose whether to kip…