Category: Competition

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th 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…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) Wide Stance Box Squat: 7 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Box should be setup at Parallel. Build as heavy as deemed fit. WOD: 2) Halting Jerk: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Hold the bottom of your dip for 2-3 seconds each rep. Start around 60-70% of your 1RM Jerk. Build as heavy as deemed fit. 3) 4 rounds for Max Reps: 40 seconds Row/Assault Bike Calories 20 seconds Rest 40 seconds Pull-ups 20 seconds Rest 40 seconds Shoulder-to-Overhead 135/95 20 seconds Rest Score is cumulative reps for all 3 movements. Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Banded Pull Throughs: 3 sets of 15 Rest…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 5 Push Press Start around 70% of your 1RM for the Push Press. Build as heavy as deemed fit. WOD: 2)  2 Power Snatch: EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar. 3)  2 Power Clean: EMOTM x 10 sets Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar. 4) 10 minute AMRAP: 15 Kettlebell Swings 70/53 12 Toes-to-bar 9 Burpees Extra Work: 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) GHD Sit-ups: 50 for time…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) Hang Snatch: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Hang Clean: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. WOD: 3) Squat Complex: 1 Complex Every 3 minutes for 7 sets 1 Complex consists of 3 reps of 1 Pause Front Squat + 1 Lunge/side. 1 Complex is a total of 9 reps. Warm-up as needed. Start at a moderate weight. Build as heavy as deemed fit. 4) 3 rounds AQAP: 400m Run 20 Wall Balls 20/14 10 Deadlifts 225/155 Extra Work: 5) Good Morning: 4 sets of 10 Rest 90-120 seconds. Heavy as possible. 6) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between efforts. 7) Reverse Hyper: 3…

* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) “Gaza” – 5 rounds AQAP: 35 Kettlebell Swings 53/35 30 Push-ups 25 Pull-ups 20 Box Jumps 30/24 1 Mile Run Scale as needed. This is a long workout, over an hour, come prepared, i.e. bring some sort of carbohydrate to sip on through your workout like gatorade or something of the like. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments