Category: Competition

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  Class: 2) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  3) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 4) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 70/53 20 Handstand Push-ups Extra Work: 5) Supine Bent Over Barbell Row: 4 sets of 8 Rest 90 seconds between sets….

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Snatch for the day. This should be a full squat Snatch. Take as many attempts as needed and rest as needed between sets. 2) Clean and Jerk: 20 minutes to Establish a 1RM Use this time to build up to a 1RM Clean and Jerk for the day. This should be done as a Squat Clean and Split Jerk. Take as many attempts as needed and rest as needed between sets. 3) 10 minute AMRAP: 10 Burpees 10 Chest-to-bar Pull-ups Extra Work: 4) Single Leg KB Deadlift: 3 sets of 10/side Rest 90 seconds between sets. Heavy as possible. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.  2) Front Squats: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) EMOTM for ALAP: 5 Power Cleans 135/95 10 Wall Balls 20/14 20 Double-unders Post Class: 4) Triple-unders: 10 minutes Practice If you don’t have proficient Double-unders then work on them. 5) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load/assistance as needed. 6) Reverse Hyper: 4 sets of 15 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

* There will be no CrossFit Kids class this Saturday, the 12th Pre Class: 1) Clean Pulls: 4 sets of 3 @ 100% + Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week. 3) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week. 4) 20 minute EMOTM: Odd, 1 Legless Rope Climb, Even, 5 T+G Power Clean For Power Cleans start around 60% of your 1RM and build as heavy as you like. If you don’t have a Legless Rope Climb, perform one with your legs, or do Rope Pull-ups Class: 5) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest 5 minutes 6) “Nancy”…

* There will be no CrossFit Kids class this Saturday, the 12th Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.  2) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Deficit HSPU Pick reps that you can maintain. For the HSPU, no more than 5 reps, adjust difficult by going to a large deficit or going strict. Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the…