Category: Competition

WOD: Session A: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 60% of 1RM + 10 Jumping Medball Squats + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping…

*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM. WOD: 1) 10 minute Up Ladder: 1 Squat Snatch 185/135 2 Clean and Jerk Workout is 1+2, 2+4, 3+6, and so on. Clean and Jerk is anyway, anyhow. 2) 3 rounds AQAP: 400m Run 50ft Double Kettlebell Front Rack Walking Lunge 70/53 10 Bar Muscle-ups Scale as needed. 3) GHD Sit-ups: 100 Reps for time Keep track of time and attempts to complete. 4) Sled Drag: 400m @ Bodyweight Smooth and steady, walk out those legs. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 BTN Clean Grip Push Press Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean Lift-Offs + 1 Clean Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit. 2) “WZA – 19.5/6” – In a 15 minute Window Complete: Part 1 21-15-9…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 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…

*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time. WOD: 1) BTN Split Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use jerk blocks as needed if you’re not comfortable bring the bar back behind the neck. 2) Dead-Stop Strict Press: 4 sets of 2 Rest 2-3 minutes between sets. Build load as deemed fit. Start from a Dead-Stop at the Front Rack on each rep. 3) Clean Grip Banded Speed Bench: 2 Reps Every 1:00 x 10 sets @ 50% Bar Weight + 20-30% Band Tension Weight and band tension fixed for all 10 sets. Goal here is absolute speed…speed down correlates to speed up. These should not feel hard at any point, if you feel like you’re…