Category: Competition

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Jerk Balance: 5 sets of 3 Rest 90-120 seconds between sets. Keep it light, focus on being quick and snappy. 2) Halting Jerk: 5 sets of 2 Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds. Keep them light and snappy. 3) 21 minute EMOTM: Minutes 1-7 – 4 Power Clean + 2 Push Jerk Minutes 8-14 – 2 Power Clean + 4 Push Jerk Minutes 15-21 – 3 T+G Power Clean Pick a weight that you can maintain for all sets through. 4) Yoke Carry: 8 x 25m Rest 90-120 seconds between sets. Heavy as possible unbroken. 5) 5 sets of: 5 Kipping Paralette Handstand Push-ups + 10 Strict Ring Dips…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 1/side Kettlebell Turkish Get-up 3 – 50ft/side Single Arm Front Rack Carry Pick efforts you can maintain for all 7 sets. Front Rack Carry can be done with Kettlebell or Dumbbell. 2) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) Every 1:30 x 7 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Assault Bike: 21/15 Calories Every 3:00 x 10 sets Sprint efforts, hit them hard. If you’re starting with this or performing this as a 2nd session, spend 10 minutes spinning easy, with a 5 second push each minute to warm-up appropriately. 2) Back Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank. 3) Front Rack Reverse Lunges: 8/side Every 2:30 Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 0:00 – 10:00 – AQAP: 500m Row 30 Alternating Dumbbell Squat Snatch 70/50 Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1b) 10:00 – 20:00 – AQAP: 49 Wall Balls 20/14 7 Rope Climbs 15ft Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1c) 20:00 – 30:00 – AQAP: 15 Muscle-ups 30 Burpee Box Jump Overs 24/20 Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1d) 30:00 – 40:00 – AQAP: 30 Alternating Dumbbell Squat Snatch 70/50 500m Row Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1e) 40:00 – 50:00 – AQAP: 7 Rope…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Have fun! 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 6) C2 Bike: 20k Time Trial Get after it, have fun, embrace the pain. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE