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 ** There is no CrossFit Kids class today, or Tuesday, June 30th. WOD: 1) Snatch: Build to a Heavy Single Spend no more than 20 minutes. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes. All reps full squat. 3) AQAP: 400m Run 30 Pull-ups 30 Dumbbell Hang Squat Cleans 50/35 800m Run 20 Pull-ups 20 Dumbbell Hang Squat Cleans 50/35 1 mile Run 10 Pull-ups 10 Dumbbell Hang Squat Cleans 50/35 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

* 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) Football Bar Mid Grip: 7 sets of 1 Rest  2-3 minutes between sets. Heavy as possible. WOD: 2) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) Snatch Push Press: 5 sets of 1 Rest 90-120 seconds between sets. Heavy as possible. 4) 3 rounds AQAP: 75 Double-unders 12 Power Snatch 115/73 7 Muscle-ups Extra Work: 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Skull Crushers: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Push Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be as many lifts at 80% or higher as possible. 2) 30 minute EMOTM Movement 1 – 10-20 Calories Assault Bike or Row Movement 2 – 1-5 Strict Deficit HSPU Movement 3 – 10 KB Swings 70/53 Pick reps you can maintain for all movements as well as a deficit you can maintain. 3) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal…

* 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) Jerk: 7 set of 1 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. All 7 reps at 80% or heavier. WOD: 2) Snatch + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Snatch. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 3) Clean + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Clean. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 4) 10 minute Up Ladder: 1 Rope Climb 15ft 5 Wall Balls 30/2o The following round is 2/10, then 3/15,…

* 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) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Hip Thrusts; 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments