Category: Competition

* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 50ft Handstand Walk 100 Alternating Pistol Squats 50ft Handstand Walk 75 GHD Sit-ups 50ft Handstand Walk 50 Overhead Squats 135/95 50ft Handstand Walk This is meant to be a Wodapalooza prep workout based on some stuff they released. Because we have limited GHD’s, either stagger start, or if you’re not competing at Wodapalooza perform V-Ups instead. 4) AQAP: 1 Legless Rope Climb 15ft 2 Rope Climbs 15ft 50 Calorie Bike 2 Legless Rope Climbs 15ft 2 Rope Climbs 15ft 40 Calorie Bike 3 Legless Rope Climbs 15ft 2 Rope Climbs…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) Back Squat: 5 Reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Establish a 5RM for the day. No Max reps today. 2) Clean and Jerk: 2 sets of 2 @ 75% 1 sets of 2 @ 80% 2 sets of 1 @ 85% 2 sets of 1 @ 88% 3 minute EMOTM – 1 Rep @ 80% Rest 3 minutes 3 minute EMOTM – 1 Rep @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. 3a) 8 minutes: Establish a Max 3 Rep Touch-and-Go Squat Snatch Rest 10 minutes 3b) AQAP: 200 Wall Balls 20/14 Every time you drop the ball, perform 2 T+G Squat Snatch @75-80% of today’s test….

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Power Clean + Clean + Jerk: 1+1+1 @ 70% x 2 sets 1+1+1 @ 75% x 2 sets 1+1+1 @ 80% x 2 sets Warm-up as needed. Reset between each rep. Use percentage of your 1RM Clean and Jerk. 2) Behind the Neck Jerk: Quickly Build to a Heavy Single Warm-up as needed. Spend no more than 15 minutes on this warm-up included. No more than 1 failed lift. Perform this in your Jerk Grip. 3) Deficit Clean Deadlift: 3 @ 90%, 3 @ 95%, 3 @ 100%, 2 @ 110% Warm-up as needed. Use straps if you need them/have them. Perform this from a 2″ Deficit. If you cannot maintain proper torso positioning do not climb in weight. WOD: 4) Bench Press: 5 reps Every 2:00…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 3 Squat Cleans 155/105 + 6 Burpee Box Jump Overs 24/20 Even – 15/12 Calories Rowed Scale as needed to reps/weights you can maintain. WOD: 2) Halting Push Press: 3 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 3 seconds then extend. Build as heavy as possible. 3) Push Press: 3 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 4) Jerk: 2 sets of 2 @ 70%, 2 sets of 2 @ 75%, 2 @ 80%, 3 sets of 2 @ 85% Warm-up as needed. Use blocks or rack. All reps Split. Rest 90-120 seconds between sets.  5) AQAP: 10-8-6-4-2 Muscle-ups 2-4-6-8-10 Deadlifts 345/225 Extra Work: 6) Strict…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Pull + Power Snatch + Snatch: 1+1+1 @ 70% x 2 sets 1+1+1 @ 75% 1+1+1 @ 80% x 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between each rep. Use straps if you need them/have them. % based off your 1RM Snatch. 2) Snatch Lift-off: 3 @ 90%, 3 @ 95%, 2 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. Pull to mid-thigh and hold for 3 seconds. Bring the bar back to the floor and reset. Reset position between each rep. Use straps if you need them/have them. 3) Snatch Push Press: 5-4-4-3-2 Warm-up as needed. Rest 90-120 seconds between sets. Perform off blocks or out of a rack. WOD: 4) Front Squat: 5 Reps Every 2:00 for…