Category: Competition

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 3 Dumbbell Power Snatch + 3 Dumbbell Hang Squat Snatch + 3 Dumbbell Overhead Squat – Left Arm 3 – 40 seconds Ski/Bike/Row/Run 4 – 3 Dumbbell Power Snatch + 3 Dumbbell Hang Squat Snatch + 3 Dumbbell Overhead Squat – Right Arm Pick loading/output you can maintain for all 5 cycles. The goal stimulus for the Dumbbell Work is for it to be done as a complex. No dropping the Dumbbell between any reps. 2) Snatch: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between each rep. All reps…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Ski Erg: 10 sets of 250m Hard 500m Easy Work for consistent pacing. 2) Back Squat – Every 2:30: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Warm-up as needed. Pick weights based on feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 4) 5 rounds AQAP: 10 Deadlifts 275/185 30 Heavy Rope Double-unders If you don’t have a heavy rope perform 50 Double-unnders 5) Double Dumbbell Overhead Split Squat: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 6) Banded Pull Through: 3 sets of 30 Rest 90-120 seconds between sets. 7) Hip Extension Hold: Accumulate 3 minutes Keep track of time and attempts to complete….

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) AQAP: 1 Double-under x 10 2 Snatches 165/115 3 Muscle-ups 4 Front Squats 165/115 5 Hang Power Cleans 165/115 6 Chest-tp-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/115 Perform the workout just like the song, 1, 2+1, 3+2+1, 4+3+2+1, and so on until the workout is complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 5 Squat Snatch 225/155 100ft Handstand Walk 4 Squat Snatch 235/160 100ft Handstand Walk 3 Squat Snatch 245/165 100ft Handstand Walk 2 Squat Snatch 255/170 100ft Handstand Walk 1 Squat Snatch 265/175 If you’re a proficient Handstand Walker perform Hanstand Walk as standard of 25′ unbroken segments. 2) “Bryant”- 23 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Scale as needed. 3) 21 minute EMOTM: 1 – Kipping Paralette Handstand Push-up 2 – Strict Bar Dip 3 – Push-up You pick reps, pick output you can maintain for all 7 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Remembering our friend and member Bryant who lost his life 5 years ago today…so many forget everything that they have, lets be thankful for everything that we do have, mental and physical health and wellness,…

*Fall/Winter Holiday Schedule HERE WOD: 1) Row: 10 x 1000m Rest 2 minutes between intervals. Work for consistent pacing. 2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor. 3) Push Press: 5 Reps Every 2:00 x 3 sets Performed from the floor. Reference last week for loading, work to build heavier than last week. 4) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 5) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 6) AQAP: 10 Burpee Muscle-ups 50 Wall Balls 30/20 10 Burpee Muscle-ups 50 Hang Power Cleans 135/95…