Category: Competition

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. 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…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Behind the Neck Jerk + 10 second Jerk Support: Every 1:30 for 15 sets Warm-up as needed. Start around 60% of your 1RM. This should be perform as a Split Jerk, and the hold should be done in the Split Jerk. Hold it for a FULL 10 seconds. 2) 5 Snatch Push Press + 5 Overhead Squats: 3 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. WOD: 3) 5 Bench Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench 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. …

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 3/side Kettlebell Snatch Pick reps you can maintain. Kettlebell Snatch should be heavy. WOD: 2) Snatch: 3 Touch and Go Reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 3) Clean and Jerk: 3 Touch and Go Cleans + 1 Jerk Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar.  4) 7 minute Up Ladder: 3 Chest-to-bar Pull-ups…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean 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 as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep. WOD: 3) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 4) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3…

WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% of 1RM. Build as heavy as deemed fit. All reps full squat. 2) Clean and 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. All reps full squat. 3) AQAP: 1 mile Run 30 Muscle-ups 1 mile Run 30 Thrusters 155/105 1 mile Run Run the 1st mile as a Time Trial/Hard effort. Mark time for 1st mile and end of 30 Muscle-ups. 4) Sled Drag: 400m Light. Focus on walking through your heels.   For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments