Author: Jade

* 2014 Evening Class Schedule Change HERE ** New Products/Supplements..A Little Info HERE *** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Back Squat: 3-3-3 Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-90% is a good ball park weight range. 2) Front Squat: 2-2-2 Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-80% is a good ball park weight range. 3) 10 minute Up Ladder: 1 Squat Snatch 155/105 1 Muscle-ups 2 + 2, 3 + 3, and so on until 10 minutes is up Sub for a Muscle-ups is 2x in either Ring Dips or Push-ups Extra Work: 4) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of getting into a Handstand and walking. For results post detailed weights, reps,…

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1a) 5 minute AMRAP: 10 Power Snatch 115/75 10 Chest-to-bar Pull-ups Rest 3 minutes 1b) 5 minute AMRAP: 10 Squat Cleans 135/95 10 Burpee-to-target Rest 3 minutes 1c) 5 minute AMRAP: 10 Shoulder-to-Overhead 155/105 10 Toes-to-bar Extra Work: 2) Handstand Push-ups: 10 minutes EMOTM Work on any variation of an HSPU. 3) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Snatch + Hang Snatch + Overhead Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 2) Clean + Hang Clean + Front Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 3) 10, 9, 8…3, 2, 1 – AQAP: Thrusters 135/95 30 Double-unders Perform the prescribed number of Thrusters with 30 Double-unders in between each set. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 5 x 250m Max Effort. Rest 3 minutes between intervals. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=rgu4-VO2dSo