Category: Competition

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 10 Kettlebell Swings 70/53 + 5 Dumbbell Squat Cleans 50/35 Even – 10 Burpee Box Jump Overs 24/20 Scale appropriately so that you can complete all rounds. If first rounds are taking you any more than 45 seconds you’ll likely need to scale back. WOD: 2) Snatch Pulls: 3 @ 100%, 2 sets of 3 @ 110% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Snatch Push Press: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. From rack or blocks. 4) AQAP: 25-20-15-10-5 Toes-to-bar 15-12-9-6-3 D-Ball Over Shoulder 100/70 Extra Work: 5) Strict Deficit Handstand Push-ups: 5 sets of 5 Rest 90-120 seconds between sets. Build as…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 *** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch: 15 minute EMOTM A – Minutes 1-5 @ 73% B – Minutes 6-10 @ 77% C – Minutes 11-15 @ 82% D – At your own pace 1 @ 86%, 1 @ 90%, 1 @ 92%, 1 @ 94% Warm-up as needed. All reps full Squat. If the heavy lifts aren’t there bring the weight back down to 80% for your final reps. No more than 1 failed lift. 2) Behind the Neck Jerk + Jerk: 1 set @ 75%, 1 set @ 80%, 3 sets @ 85% Warm-up as needed. Use a percentage of your best Jerk. Use blocks or rack. WOD: 3) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 WOD: 1) Hang Muscle Snatch: 5 sets of 5 Warm-up as needed. Build to a heavy 5 for the day. Rest 90-120 seconds between sets. Use straps if you need them/have them. 2) Snatch High-Pull + Low Hang Snatch: 1 Complex Every 1:00 for 12 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Low Hang is below the knee. All reps full Squat. 3) Clean + Push Jerk: 2 sets of 2+2 @ 70%, 2 sets of 2+2 75%, 3 sets of 1+2 @ 80% Warm-up as needed. All Clean are full Squat. % Based off of your 1RM Push Jerk. 4) 14 minute EMOTM: Odd Movement – 5 Bench Press Even Movement – 1-2 Legless Rope Climbs Bench Press start around 60%…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 Pre Class: 1) Snatch Push Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 2) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/12/15 for loading. 3) AQAP: 12-9-6 Muscle-ups 24-18-12 Burpee Box Jump Overs 24/20 Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…

* Holiday Schedule HERE ** CrossFit Kids Tuesday Classes will move to 4:15 PM Starting Next week, 12/15 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…