Category: Competition

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Overhead Squat: Establish a 5RM. Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) 40 minute EMOTM: Movement 1 – 10-20 Calories Rowed (approx. 40 seconds of work) Movement 2 – 5 Push Jerk Movement 3 – 10 Box Jump Overs 24/20 Movement 4 – 1-10 Chest-to-bar Pull-ups (pick a rep count you can maintain for all 10 sets) 3) Ring Rows: 4 sets of 6 Rest 90-120 seconds between sets. Feet on 20″ Box. Load as heavy as possible.  4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 6) Hip Extension:…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  Pre Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. WOD: 2) Hang Power Snatch + Power Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 3) Hang Power Clean + Power Clean + Push Jerk: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 4) 12-9-6 – AQAP: Deadlifts 315/225 Bar Muscle-ups Extra Work: 5) Dumbbell Bench Press: 3 sets of 8-10 reps Rest 90-120 seconds between sets. Heavy as possible. 6) Dumbbell Floor Press: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  Pre Class: 1) Snatch Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Hang Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. WOD: 3) Front Squat: Establish a 1RM Warm-up as needed. Rest 90-120 seconds between sets. Take no more than 3 attempts at your single. 4) Front Squat: 3 sets of 5 @ 75% Rest 90-120 seconds between sets. 5) 7 minute Up Ladder: 3 Dumbbell Squat Cleans 50/35 3 Toes-to-bar After 3 reps, then 6, and 9, and so on until 7 minutes is up. Extra Work: 6) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Reverse Hyper: 3 sets of…

* Fall/Winter Schedule Changes/Closings HERE  ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds  between sets. 2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Row: 3 x 2k Rest 5 minutes between intervals. Goal is fastest consistent pace. 4) Strict Pull-ups: 3 x Max Reps Rest 3 minutes between sets. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Start around 60% of your 1RM, build as heavy as deemed fit. 3) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) 21-15-9 – AQAP: Overhead Squats 95/65 Burpee-to-target Pull-ups Extra Work: 6) Hip Extension: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 7) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 8) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets….