Category: Competition

WOD: 1) 3-Position Snatch: 7 x 1 High Hang, then Above the Knee, then Floor. No dropping the bar between reps. All reps full squat. Rest 90-120 seconds between sets. 2) 3-Position Clean + 1 Jerk: 5 x 1 High Hang, then Above the Knee, then Floor, finish with a Jerk. No dropping the bar between reps. All reps full Squat and Split Jerk. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 30 Burpee-to-target 20 Kettlebell Swings 70/53 10 Squat Cleans 185/123 Rest 5 minutes Target should be a minimum of 6″ out of your reach. 4) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you lose your kip. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*Because of extremely low interest there will be no 5:45 AM class today. Rest of the classes as normal. See you at 7 AM. WOD: 1) “CrossFit Total” 1RM Back Squat 1RM Press 1RM Deadlift Take as many attempts as needed. Rest as needed. Keep this to 1 hour. 2) 4 rounds for Max Reps: 40 seconds Chest-to-bar Pull-ups 20 seconds Rest 40 seconds Power Snatches 155/105 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Sub for Double-unders is Single-unders 3) “Tosh”- 3 rounds: 750m Row 3 minutes Rest 500m Row 2 minutes Rest 250m Row 1 minute Rest Max effort each interval. 4) Glute Ham Raise: 5 x 8 Rest 90 seconds between sets. Weight if able. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To…

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should be a full squat. 2) Clean and Jerk: 1 Rep Every 75 seconds for 12 sets Starting weight should be around 60% of your 1RM. Add weight each rep as deemed fit. All reps should full Squat Clean and Split Jerk. 3) 9 minute AMRAP: 50 Handstand Push-up Buy-in With remainder of time Up Ladder of… 3 Hang Power Cleans 155/105 3 Toes-to-bar If you are just getting HSPU’s scale the volume of them not the movement. 4) Pull-ups: 10 minutes EMOTM Work on any variation. Pick a rep count you can maintain. 5) V-ups: 3 x 15-20 Rest 90…

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats Pick a rep count you can maintain for all 10 sets. Work on any variation of Pistol Squats. 2) Push Press: 5-5-5-5-5 Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 500m Row 20 Front Squats 135/95 20 Shoulder-to-Overhead 135/95 20 Front Squats 135/95 500m Row Don’t game the first row, push it hard, you should be killing yourself on the last row. 4) Sled Drag: 4 x 100m Strap between legs. Heavy. Rest 30 seconds between sets. 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. 6) Airdyne: 10 x :30 ON/:90 OFF Max effort. Keep track of calories each round. For results post detailed weights, reps, times, etc. for all…

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Smolov Program – Week 13/Day 1 – Back Squat: 4 @ 75%, 4×4 @ 85% Warm-up as needed. Rest as needed. 2) 20 minutes EMOTM: Odd, Muscle-ups, Even 1 Dumbbell Snatch + 3 Overhead Squats For the Dumbbell Snatch + Overhead Squats, alternate sides each round. 3) Row: 10 x 500m Rest 2 minutes between sets. Goal is fastest consistent pace. 4) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 5) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you loose your kip. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments