Category: Competition

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Snatch: 15 minutes Build To A Heavy Single Spend no more than 15 minutes to find today’s Heavy Squat Snatch. 2) Clean and Jerk: 15 minutes Build To A Heavy Single Spend no more than 15 minutes to find today’s Heavy Squat Clean and Split Jerk. 3) Defecit HSPU: 20 for time Work with a difficult deficit, something that will take you a few minutes to get through. 4a) 3 rounds AQAP: 10 Power Snatch 115/75 10 Chest-to-bar Pulls-ups Rest 5 minutes 4b) 3 rounds AQAP: 10 Squat Cleans 135/95 10 Burpee-to-target Rest 5 minutes 4c) 3 rounds AQAP: 10 Shoulder-to-Overhead 155/105 10 Toes-to-bar Scale each of these appropriately, these should all be around 5 minutes or less, some as short as only a couple…

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Back Squat: 1-1-1-1-1-1-1 Rest 90-120 seconds between sets. Don’t max out. All heavy singles, all sets within 80% of your 1RM. 2) Front Squat: 10-10-10 Rest 3 minutes between sets. Heavy as possible. 3) Snatch + Hang Snatch + Overhead Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 4) Clean + Hang Clean + Front Squat: 5 sets Rest 90-120 seconds between sets. Work as heavy as possible. No dropping the bar between any reps. 5) 10, 9, 8…3, 2, 1 – AQAP: Thrusters 135/95 30 Double-unders Perform the prescribed number of Thrusters with 30 Double-unders in between each set. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 7) Row: 5…

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE 1) Active Recovery Aerobic Work: 30 minutes Row, Airdyne, Jog This should be easy pace, think 60-70%, enough to get you lightly breathing and get a light sweat going. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) Deficit HSPU: 10 minutes EMOTM Deficit can be as small as needed, farthest depth should be a full Paralette. Pick a rep count you can maintain for all 10 minutes. 2) 2 Halting Jerks + 1 Jerk: 7 sets Warm-up as needed. Perform 2 Halting Jerks, pausing for 2 seconds in the bottom, followed by 1 Jerk. All Jerks should be with a Split. Rest 90-12o seconds between sets. 3) 5 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Burpee-to-target 30 seconds Rest The goal for this workout should not to be to go as hard as possible. Look for consistency, try and deviate your reps as little as possible each round, while obviously trying to maximize what…

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Burpee Lateral Jump Over Box Toes-to-bar should be no more than 10 reps. Burpees should be no more 20 seconds worth of work. 2) 3-Position Power Snatch: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of your 1RM Power Snatch. This should be done from the Hi-Hang, Above the Knee, and then off the floor. No dropping the bar between reps. 3) 3-Position Power Clean + Push Jerk: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of either your 1RM Power or Push Jerk, whichever is low. This should be done as a Power Clean from the Hi-Hang, Above the Knee, the Floor, and then finish…