Category: Competition

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! Pre Class: 1) Halting Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. 2) Halting Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat.   WOD: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start around 75% of your 1RM. Build as heavy as deemed fit. Goal is to build heavier than last cycle. 4) Back Squat: 3 reps Every 1:30 for 7 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal is…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE 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: 1 mile Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 800m Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 400m Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 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…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-10 Toes-to-bar Movement 2 – 10-20 Calories Assault Bike Pick rep you can maintain for both movements for all 10 sets. WOD: 3) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) AQAP: 21-15-9 Power Snatch 115/75 5-3-1 Rope Climbs 15ft If you can’t perform  Rope Climb, sub 3 Sit-to-Stand per Rope Climb. Extra Work: 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts complete. 7) Skull Crushers: 4 sets of 10 Rest 90-120…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE 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….

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE 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: 5 reps Every 2:00 for 10 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 – 1-10 Strict HSPU Movement 3 – 1-3/side Single Arm Dumbbell Snatch 100/70 Pick reps you can maintain for all movements. Dumbbell Snatch make sure you you lower the weight in control each time. 4) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. These ideally should be full depth lowers….