Category: Competition

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Halting Jerk: 7 sets of 3 Warm-up as needed. Establish a  3RM for the day. Your other 6 working sets should be at 80%> of the day’s max. Hold the bottom of the dip for 2-3 seconds. All reps are Split. 2) Bamboo Bar Bench Press: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max. 3) Deficit Sumo Deadlift w/Medium Chain: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max. Deficit should be done at 2″. 4) 5 sets of 5 minutes ON/5 minutes OFF: 20 Wall Balls 20/14 20…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m Double KB Overhead Carry Pick reps and load you can maintain for all 10 rounds. WOD: 2) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Hang Power Clean: 5 sets of 3 Warm-up as needed. Start around 70-80% of your 1RM. Establish a 3RM for the day, your other 4 working sets at 80%> of the day’s 3RM. No dropping the bar between reps.  4) 30-20-10 – AQAP: Toes-to-bar Kettlebell Swings 70/53 Box Jump Overs 24/20 Extra Work: 5) AQAP: 40 Strict Handstand Push-ups 20 Muscle-ups 10 Legless Rope Climbs Scale…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: 6 x 800m No Rest Between Intervals First interval should be slow/easy, then from there the goal is to chop of 10 seconds of your interval time for each following interval. Don’t go too fast to start otherwise you won’t be able to maintain the decreasing split times. Workout courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Reference 8/29 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) AQAP: 30 Power Cleans 225/155 30 Jerks 225/155 Rest 10 minutes 2) 3 rounds AQAP: 21 Thrusters 95/65 5 Rope Climbs 15ft Rest 10 minutes 3) AQAP: 800m Run 21 Strict Handstand Push-ups 400m Run 15 Strict Handstand Push-ups 200m Run 9 Strict Handstand Push-ups Rest 10 minutes 4) 3 rounds AQAP: 100 Double-unders 7 Muscle-ups Rest as needed. 5) Strict Chest-to-bar: 10 minute EMOTM You choose the reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: 2 sets of 5 x 500m. 5 minutes rest between sets. Workout structure… 1st 500m – 250m Fast + 250m Moderate – 60 seconds Rest 2nd 500m – 200m Fast + 300m Moderate – 60 seconds Rest 3rd 500m – 150m Fast + 350m Moderate – 60 seconds Rest 4th 500m – 100m Fast + 400m Moderate – 60 seconds Rest 5th 500m – 50m Fast + 450m Moderate – 60 seconds Rest Fast should be faster than your PR/Goal Mile pace. Workout courtesy of Chris Hinshaw. 2) Snatch + Hang Snatch: 7 sets Warm-up as needed. Establish a Max Complex for the day. Your other 6 workings sets should be at 80%> of the day’s Max. Rest 2-3…