Category: Competition

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 3 rounds AQAP: 800m Run 21 Shoulder-to-Overhead 135/95 7 Rope Climbs 15ft Extra Work:  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

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up (this will be the last session for the time being) ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. 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…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. Pre Class: 1) Overhead Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Jerk: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. WOD: 3) 5 Push Press + 15-30 second Hollow Position Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets. 4) 5 rounds AQAP: 25 Kettlebell Swings 70/53 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 5) Row: 5 x 1000m Rest 3 minutes between intervals. Goal is…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, 10-20 Cals Assault Bike/Row/Ski Erg Movement 2 – 50m Double Overhead Kettlebell Carry Pick one of the options from Movement 1. Pick reps/weights you can maintain for all 10 rounds.   WOD: 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 1:30 for 8 sets This should be done as a continuation of your Snatches. Start at minute 12 and go from there. Start around 60% of your 1RM and build as heavy as possible. All reps full Squat and Split Jerk. 4) 25-20-15-10-5 – AQAP: Wall Balls 30/20 Toes-to-bar For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow, I don’t…