Category: Competition

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. WOD: 1) Back Squat: 8-6-6-4-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) Row: 10 x 1000m Rest 3 minutes between sets. Consistent pacing across all intervals. 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Games Fundraiser HERE ***Help Us Grow Our Brand HERE WOD: 1) Every 6:00 x 4 sets: 100 Double-unders 7 Squat Clean Thrusters 225/155 10 Bar Facing Burpees Scale as needed. 2) 3 rounds AQAP: 800m Run 40 Kettlebell Swings 70/53 10 Muscle-ups Scale as needed. 3) AQAP: 100m Sled Drag 250/185 21 Strict Handstand Push-ups 9 Deadlifts 405/275 75m Sled Drag 250/185 15 Strict Handstand Push-ups 6 Deadlifts 405/275 50m Sled Drag 250/185 9 Strict Handstand Push-ups 3 Deadlifts 405/275 Sled weighs 25lbs. Scale as needed. For results post detailed weights, reps, times, thoughts, etc….

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Games Fundraiser HERE ***Help Us Grow Our Brand HERE WOD: 1) 4 sets of:  800m Run @ Mile Pace + 5 seconds/400m 200m Walk 600m Run @ Mile Pace + 3 seconds/400m 150m Walk 400m Run @ Mile Pace 100m Walk Rest 3 minutes between sets. Example pacing, 8:00 mile pace. 800m @ 4:10, 600m @ 3:04.5, 400m @ 2:00 2) Every 1:30 x 7 sets: Snatch Pull + Power Snatch + Hang Power Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build only as heavy as lifts stay clean and snappy. 2) Behind the Neck Push Press: 3 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk Grip. 3) 4 sets of: 10 Hang Power Clean 10 Front Squats 10 Push Jerks 10 Hang Power Clean Rest 3-5 minutes between sets. Build as heavy as deemed fit. 4) 5 sets of: 50m Overhead Barbell Carry 185/135 + 5-10 Paralette Hanstand Push-ups Scale as needed. Handstand Push-ups should be done in a manner that you can perform them unbroken. Rest 2 minutes between sets. 5) Sandbag Carry: 8 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. 6) Cable EZ Bar Press Down: 3…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 3 Dumbbell Man Makers 70/50 3 – 40 seconds Ski/Bike/Row/Run 4 – Handstand Walk Obstacles Man Maker is Push-up, Row Left + Right, Clean, and Shoulder-to-Overhead. Pick output you can maintain for the 5 cycles. 2) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat. 3) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as…