Category: Competition

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Wall Ball 30/20 Wall Balls should not be in excess of 10 reps. If you can’t consistently hit a 20/14 Wall Ball to a 10′ target than work at that weight. Be consistent with you rep count on both movements. 2) Pause Back Squat: 3-3-3 Warm-up as deemed fit. All 3 sets should be heavy, one should be a max effort. Pause 3 seconds in the bottom of each Squat. Rest 90-120 seconds between sets. 3) Front Squat: 10-10-10 Warm-up as deemed fit. One set should be a Max effort, your other two sets should be within 80% of the Max effort. Rest 2-3 minutes between sets. 4) 6 minute Up Ladder: 3 Thrusters 95/65 3 Pull-ups then 6 + 6, 9 + 9, and…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Snatch: 15 minutes to build to a heavy single Spend 15 minutes and only 15 minutes. Build as heavy or light as you’d like. Rest as needed, take sets and reps as deemed fit. 2) Clean and Jerk: 15 minutes to build to a heavy single Spend 15 minutes and only 15 minutes. Build as heavy or light as you’d like. Rest as needed, take sets and reps as deemed fit. 3) Banded Pendlay Rows: 5 x 8 Rest 90 seconds between sets. Use Purple bands. Heavy as possible. 4) AQAP: 1000m Row 50 Box Jumps 24/20 30 Alternating Dumbbell Snatch 70/50 50 Handstand Push-ups 30 Alternating Dumbbell Snatch 70/50 50 Box Jumps 24/20 1000m Row Sub for HSPU is Stink Bugs or Push-ups 5) Sled Drag: 4 x 100m Heavy….

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Back Squat: 3 x 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 x 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch Complex: 1-1-1-1-1-1-1 One complex consists of 1 Hang Snatch, 1 Snatch, 1 Snatch Balance, and 1 Overhead Squat. If you don’t have the overhead mobility for a full OHS than your complex becomes 1 Hang Power Snatch, 1 Power Snatch, and 2 Snatch Push Press. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort. 4) Clean and Jerk Complex: 1-1-1-1-1 One complex consists of 1 Power Clean, 1 Hang Clean, and 2 Jerks. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort. 5) 21-15-9 – AQAP: Squat Cleans 135/95 Chest-to-bar Pull-ups…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Split Jerks: 100 reps Break this up anyway you like. Don’t spend more than 30 minutes on this. 2) 12 minute AMRAP: 5 Deadlifts 315/205 10 Toes-to-bar 15 Hand Release Push-ups 30 Double-unders Sub for Double-unders is 30 Single-unders and 15 Tuck Jumps 3) Incline Dumbbell Bench Press: 4 x 6-8 reps Heavy as possible. Rest 2 minutes between sets. 4) Chin-ups: 5-5-5-5-5 Weight if able. Heavy as possible. Rest 90 seconds between sets. 5) Front Rack Hold: 5 x :30 ON/:30 Off Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats If you don’t have 30 unbroken kipping Pull-ups, then work on Pull-ups instead of Bar MU’s. Work on any variation of the Pistol Squat, no more than 5 reps/side. 2) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat. 3) Clean and Jerk: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat and Split Jerk. 4) 8 minute AMRAP: 10 Hang Power Cleans 95/65 10 Burpees 10 Wall Balls 20/14 Weights are light here, so your focus should be on keeping transition times down. 5) Weighted Front Plank:…