Category: Competition

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up 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. It can also be an opportunity to work on a skill (like swimming or rowing),…

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Build as heavy as possible. All reps at 85% or higher. The goal isn’t necessarily to go for a PR, however if you are feeling good, go for it. 2) 20 minute EMOTM: Odd, Muscle-ups, Even, 5 Cycled Push Press Pick rep counts you can maintain for all 10 sets of Muscle-ups. For Push Press start around 70% of your 1RM, build heavier as deemed fit. 3) Rope Pull-ups: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Add load if able. 4) Double Bent Over Dumbbell Row: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Band Pull-Aparts: 5 sets of 20 Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps. 6) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 7) Glute Hip…

* Fall/Winter Schedule Changes/Closings HERE ** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Dips: 4 sets of 4 Heavy as possible. Rest 90-120 seconds between sets. WOD: 4) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit. 5) Power Clean + Push Jerk: Establish a 1RM Warm-up as needed. Work at 60% and up. Build as heavy as deemed fit. 6) 3 rounds AQAP: 20 Toes-to-bar 30 Kettlebell Swings 53/35 75 Double-unders Extra Work: 7) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between sets. 8) Dumbbell Floor Press: 3 sets of 15 Heavy as possible. Rest 90-120 seconds between…

* Winter Throwdown Volunteer Sign-up HERE ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets.  3) 10 minute AMRAP: 10 Deadlifts 115/75 10 Hang Power Cleans 115/75 10 Front Squats 115/75 Extra Work: 4) Good Morning: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 6) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM, build as heavy as deemed fit. 4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Start at 60% of your 1RM, build as heavy as deemed fit. WOD: 5a) 3 rounds AQAP: 20 Deadlifts 185/123 20 Handstand Push-ups Rest 5 minutes 5b) 3 rounds AQAP: 20 Shoulder-to-Overhead 135/95 20 Burpee Lateral Bar Hops Rest 5 minutes 5c) AQAP: 9-7-5 Hang Power Snatch 135/95 50 Double-unders Post Class: 6) Ring Rows: 3…