Category: Competition

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 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 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 12 Shoulder-to-Overhead 155/105 7 Muscle-ups Rest 5 minutes 3b) 3 rounds AQAP: 500m Row 12 Power Cleans 155/105 7 Deficit HSPU 8″/4″ Record individual workout times as well as total time to complete. 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Clothing Order going in 10/19/15. Read and Order HERE  Pre Class: 1) Slow Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit. WOD: 2) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 3) 3 rounds AQAP: 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Power Snatch 115/75 Extra Work:  4) Safety Bar Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Leg Kettlebell Deadlift: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 6) Sled Drag: 400m @ Bodyweight Focus on smooth and steady pace, if you can’t move continuously, scale loading. 7) Reverse…

* Fall Clothing Order going in 10/19/15. Read and Order 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…

* Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) Box Squat: 2 reps EMOTM x 10 sets Box setup at parallel. Wide stance. Start at 70% of your 1RM. Build as deemed fit. 2) Bench Press: 2 reps EMOTM x 1o sets Use a narrow grip, 2-3″ inside of your Jerk Grip for a reference point. Start around 70% of your 1RM. Build as heavy as deemed fit. WOD: 3) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-10 – 2 Push Press Minutes 11-15 – 1 Jerk Minuts 16-20 – 30 second Front Rack Hold Start around 60% of your respective maxes and climb accordingly. For the Front Rack Holds you should be looking to have around your 1RM Front Squat give or take 10%. Front Rack holds should be done in a Jerk Style Grip, with whole hand contact, not back in…

* Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) EMOTM for ALAP: 10 Wall Balls 20/14 10 Burpees The goal for this piece should be to hit at least 10 rounds. If you can’t hit 10 rounds then scale reps appropriately. At the top end the goal is 20 round, if your each 10 rounds then starting adding 1 Wall Ball and 1 Burpee per round until you can no longer complete the prescribed work in the minute.  WOD: 2) Snatch + 2 Overhead Squats: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Clean + 2 Jerks: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 10 Toes-to-bar 20 Kettlebell Swings 70/53 40 Double-unders Extra…