Category: Competition

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Strict Press: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed. WOD: 2) Snatch Pull + Hang Power Snatch: 1 Complex EMOTM x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 3) Clean Pull + Hang Power Clean + Push Jerk: 1 Complex Every 90 seconds x 12 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 4) 8 minute AMRAP: 8 Burpee Box Jumps Overs 24/20 8 Power Snatch 95/65 8 Pull-ups Extra Work: 5) Dumbbell Piston Press: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible. 6) Dumbbell Overhead Tricep Curl: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc….

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Snatch Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. 2) Hang Snatch + Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: 3 sets of 7 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) Front Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5) 5 rounds AQAP: 6 Power Cleans 185/123 12 Front Squats 185/123 36 Double-unders Extra Work: 6) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 7) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Clean Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. 2) Hang Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Jerk: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you have them. 4) AQAP: 20 Clean and Jerks 205/135 30 Burpee Muscle-ups 20 Clean and Jerks 205/135 5) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between sets. 6) 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

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Strict Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 2) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) 4 rounds AQAP: 60 Double-unders 30 Wall Balls 20/14 15 Power Snatch 95/65 Extra Work: 5) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. 7) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings 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….