Category: Competition

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 60% or heavier. Reference 8/3/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:15, 2:30, 3:45, 5:00, 6:16, 7:30, 8:45, 10:00, and 11:15. 2) Reverse Barbell Lunge: 3 reps/side Every 2:00 for 5 sets Reference 8/3/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 12:30, 14:30, 16:30, 18:30,  and 20:30. 3) 5 rounds AQAP: 10 Burpees 200m Run 40 Double-unders Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side…

WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 12 Overhead Squats 155/105 9 Strict Handstand Push-ups Directly into 3b) 3 rounds AQAP: 400m Run 9 Clean and Jerks 155/105 6 Muscle-ups No Rest between parts A and B. 4) Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can sustain. If your hands are beat up, perform these strict. 5) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Heavy as possible. 7) Sled Drag: 400m Light. Focus on walking…

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. ** Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit. 2) Snatch High Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum.   WOD: 3a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. 3b) Pause Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back…

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. 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…

Pre Class: 1) 2 Jerk Dips + 1 Jerk: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. 2) 2 Snatch Push Press + 2 Overhead Squats: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Floor Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Position that you can maintain for all 10 sets. 4) AQAP: 50 Toes-to-bar 50 Burpee-to-target 50 Kettlebell Swings 70/53 Extra Work: 5) Run: 2 x 800m – 3 minutes Rest 4 x 400m – 2 minutes Rest 8 x 200m – 1 minute Rest Focus on hard, but consistent efforts. 6) GHD Sit-ups: 8 x :20/:10 Max Reps. 7) Diamond Push-ups: 3 sets of 15-20 reps Rest 90-120 seconds…