Category: Competition

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Stone-to-shoulder x 1/side Pick a rep range you can maintain for the Bar Muscle-up. Work as heavy as you are comfortable with the stone.   Class: 2) Jerk: 3 reps Every 2 minutes for 10 sets Start at around 60% of your 1RM Push Press. Build as heavy as you like. Focus on a vertical torso, and keeping your heels down as long as possible. These should all be Split Jerks. 3) 12 minute AMRAP: 12 Burpees 12 Box Jumps 24/20 12 Chest-to-bar Pull-ups Post Class: 4) Sled Drag: 400m Light. Work on walking through your heels. 5) Farmers Carry: 6 x 50ft Heavy. Rest 90 seconds between sets. 6) Run: 4 x 400m Medium pace. Focus on running technique. Rest 2 minutes between intervals. For results post detailed weights, reps, times,…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Pistol Squats Work on any style of Handstand Push-up. Pistol no more than 5/side/round. Pick rep counts you can maintain for all 10 sets.   Class: 2) Snatch Balance: 5 sets of 3 Rest 90-120 seconds between sets. Goal should be to work heavier than last week. 3) Snatch: 10 sets EMOTM x 1 rep These should all be full Squats. Start at approximately 60% of your 1RM. Build as heavy as you feel comfortable. 4) 3 rounds AQAP: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans 205/135 One of the original CrossFit Videos Post Class: 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 6) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load if able. 7) Banded Pull-Throughs: 3 sets of 15…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat and Split Jerk.   Class: 3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Ret 90-120 seconds between sets. If you did not hit 100% when we went for it 3 weeks ago, attempt that again, DO NOT got for 103% unless you hit your 100% solid that you missed. 4) Front Squat: 5 @…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Wall Balls, Even, 5 Touch and Go Deadlifts If you’ve got a solid Wall Ball go to the heavier ball. Deadlifts should be Touch and Go, work heavy, but don’t completely kill yourself. 2) Clean and Jerk: 10 sets EMOTM x 1 Rep Start at around 60% of your 1RM. Build as heavy as you deem fit. All lifts should be a Squat Clean and Split Jerk. Class: 3) AQAP: 3 rounds of… 7 Power Snatch 165/113 7 Bar Muscle-ups then 3 rounds of… 14 Front Squats 165/113 14 Toes-to-bar then 21 Dumbbell Burpee-Over-Box 70/50 @ 20″ If you are planning to do this workout you will need to do it at 10:30, there will not be space to do it in the earlier classes. Extra Work: 4) Pull-ups: 50 for time Keep…

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Hi-Hang Clean: 5 sets of 3 Try to work heavier than last week. This should be a vertical clean, i.e. once the Hang position is established the shoulders  should not come in front of the bar. Rest 90-120 seconds between sets. 2) 3 Jerk Dips + 2 Halting Jerks: 5 sets Warm-up as needed. Build as heavy as possible, establish a max set. Ensure that your 4 non max sets are within 80% of your max for the day. Rest 90-120 seconds between sets.   Class: 3) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @…