Category: Competition

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) Tempo Back Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes betweens sets. Build as heavy as possible. Tempo is 4 seconds down, 1 second Up. 2) Thruster: 7 reps Every 2:30 for 7 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. Perform these from the rack. 3) 30 minute EMOTM Movement 1 – 200m Run Movement 2 – 1-5 Muscle-ups Movement 3 – 1 Heavy Power Snatch Pick reps you can maintain on the Muscle-ups. Start around 70% of your 1RM Power…

* Olympic Lifting class is cancelled for tonight. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. Pre Class: 1) Halting Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of each dip for 2 seconds. 2) 20 minute EMOTM: Movement 1 – 1-10 Bar Dips Movement 2 – 1 Heavy Deadlift Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit. WOD: 3) 1 Hang Snatch + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 4) 1 Hang Clean + 20 Double-unders: EMOTM x 10 sets Warm-up as needed. Start around…

* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat. Use straps if you need them/have them. 2) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Order is High Hang, Above the Knee, Below the Knee Hang. All reps full Squat. WOD: 3) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago. 4) Back Squat: 7 reps Every…

* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. WOD: 1) Snatch: Build to a Heavy Single for the Day Warm-up as needed. All reps full Squat. Keep this to about 20 minutes. 2) Clean and Jerk: Build to a Heavy Single for the Day Warm-up as needed. All reps full Squat and Split Jerk. Keep this to about 20 minutes. 3) 10 minute EMOTM: Muscle-ups Pick a rep count you can maintain for all 10 sets. 4) 5 rounds AQAP:: 15 Hang Power Cleans 165/115 12 Single Arm Dumbbell Overhead Squats 70/50 9 Dumbbell Burpee Over Box 70/50 @ 24/20 Overhead Squats are 6/side Perform in any manner you like. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed…

Pre Class: 1) Football Bar Bench Press: 7 sets of 1 Warm-up as needed. Wide Grip. Rest 90-120 seconds 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 25 Alternating 1 Arm Dumbbell Snatch 70/50 3 Rope Climbs 15ft Extra Work: 5) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 6) Dumbbell Overhead Tricep Curl: 4 sets of 15 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