Author: Jade

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, HSPU, Even, Pistol Squats Work on any variation of either movement. If you aren’t proficient in the most basic variations don’t practice a complex one. No more than 5 Pistols/side per round. 2) 12 minutes EMOTM: Snatch Deadlift + Hang Snatch + Snatch These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Snatch. Build as heavy as you like. 3) 12 minutes EMOTM: Clean Deadlift + Hang Clean + Clean These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Clean. Build as heavy as you like. 4) 15-12-9-6-3 – AQAP: Power Cleans 135/95 Burpee Lateral Bar Hops This should be an unbroken…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Wall Ball 30/20 Wall Balls should not be in excess of 10 reps. If you can’t consistently hit a 20/14 Wall Ball to a 10′ target than work at that weight. Be consistent with you rep count on both movements. 2) Pause Back Squat: 3-3-3 Warm-up as deemed fit. All 3 sets should be heavy, one should be a max effort. Pause 3 seconds in the bottom of each Squat. Rest 90-120 seconds between sets. 3) Front Squat: 10-10-10 Warm-up as deemed fit. One set should be a Max effort, your other two sets should be within 80% of the Max effort. Rest 2-3 minutes between sets. 4) 6 minute Up Ladder: 3 Thrusters 95/65 3 Pull-ups then 6 + 6, 9 + 9, and…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Snatch: 15 minutes to build to a heavy single Spend 15 minutes and only 15 minutes. Build as heavy or light as you’d like. Rest as needed, take sets and reps as deemed fit. 2) Clean and Jerk: 15 minutes to build to a heavy single Spend 15 minutes and only 15 minutes. Build as heavy or light as you’d like. Rest as needed, take sets and reps as deemed fit. 3) Banded Pendlay Rows: 5 x 8 Rest 90 seconds between sets. Use Purple bands. Heavy as possible. 4) AQAP: 1000m Row 50 Box Jumps 24/20 30 Alternating Dumbbell Snatch 70/50 50 Handstand Push-ups 30 Alternating Dumbbell Snatch 70/50 50 Box Jumps 24/20 1000m Row Sub for HSPU is Stink Bugs or Push-ups 5) Sled Drag: 4 x 100m Heavy….