Category: Competition

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Pre Class: 1) Hi-Hang Clean: 5 sets of 3 This should be a vertical clean, no letting the the shoulder forward and hips back. No dropping the bar between reps. Ret 90-120 seconds between sets. All reps full squat. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Spend your time feeling the movement out, then hit 5 working sets. Rest 90-120 seconds between sets. Class: 3) Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90 seconds between sets.  4) Front Squat: 4×5 @ 65% Warm-up as needed. Rest 90 seconds between sets. 5) 12 minute AMRAP: 5 Muscle-ups 10 Deadlifts 185/123 20 Wall…

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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…

*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room. WOD: 1) Halting Jerk + Jerk: Every 90 seconds for 12 sets Warm-up as needed. Build as heavy as possible. Hold the Halting Jerk for 3 seconds. 2) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 3) AQAP: 40 Burpee-to-target 30 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 135/95 10 Power Snatch 135/95 4) Chin-ups: 4 sets of up to 10 reps Rest 90 seconds between sets. If you can do 4 sets of 10 add load…

WOD: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Alternating Pistol Squat Pick rep counts you can maintain. No more than 5 Pistols/side/leg. 2) Snatch Balance: 5 sets of 3 Rest 90-120 seconds between sets. Build as heavy as possible. Focus on catching the weight as low as possible. 3) Snatch: 10 sets EMOTM x 1 Rep Start around 60% of your 1RM. Build as heavy as you like. 4) “Grace”- AQAP: 30 Clean and Jerks 135/95 Any style of Clean and Shoulder-to-Overhead is acceptable. 5) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add weight if able. 6) Weighted Front Plank: 3 sets of 1:00 ON/1:00 OFF Load as heavy as you’re able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open Another Open season has come and gone. Some amazing things have happened,…

WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat and Split Jerk. 3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 5 Front Squats 185/123 10 Toes-to-bar 40 Double-unders Goal should be unbroken on all movements. 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 7) Row: 5 x 500m Rest 20 seconds between…