Category: Competition

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items WOD: 1) Snatch: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk. 3) AQAP: 800m Run 30 Power Snatch 95/65 30 Overhead Squats 95/65 30 Chest-to-bar Pull-ups 800m Run 20 Power Snatch 95/65 20 Overhead Squats 95/65 20 Chest-to-bar Pull-ups 800m Run 10 Power Snatch 95/65 10 Overhead Squats 95/65 10 Chest-to-bar Pull-ups 5) Wall Facing Shoulder Taps: 5 sets of 30 Rest 90-120 seconds between sets. 15/side. 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc….

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 3 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-5/side Alternating Pistol Squats Movement 2 – 1-5 Muscle-up + Dip Pick rep you can maintain for both movements for all 10 sets. 1 Rep of the Muscle-up + Dip is just that, perform 1 Muscle-up to completion then an additional Dip before lowering yourself for the next rep. WOD: 3) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) 3 rounds AQAP: 21 Toes-to-bar 15 Burpee Lateral Bar Hops 9 Thrusters 135/95 Extra Work: 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts complete….

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! 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 swimming or…

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Back Squat: 7 sets of 1 Warm-up as needed. All 7 reps should be done at 80% of your 1RM or heavier. Build as heavy as deemed fit. 2) Push Jerk: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 200m Run Movement 2 – 1-6 Muscle-ups Movement 3 – 5-10 Wall Balls 30/20 Pick reps you can maintain for all movements.  4) 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 is not to press out just to lower…

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Pre Class: 1) Jerk: 7 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 1-10 Chest-to-bar Pull-ups Movement 2 – 1 Trap Bar Deadlift Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible. WOD: 3) Snatch + Power Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 4) Clean + Power Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10…