Category: Move

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute EMOTM: 1 – 5/side Alternating Dumbbell Lunges 2 – 10 D-Ball Good Mornings 3 – 5 Depth Jumps 1 – Dumbbells in both hands at the Farmer’s Carry position. Build as heavy as deemed fit. 2 – Hold the ball in the Bear Carry position. 3 – Standing on a 24/20 box, step off dropping to the ground, rebound when hitting the ground and jump as high as you can. Step box onto the box and repeat. 2) 3 x 3:00 ON/1:00 OFF: 21 Front Squats 65/45 21 Ring Rows Max Calories Ski/Bike/Row/Run Scale appropriately so you get at least 1 minute on the machine. Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed…

*Schedule Change for New Year’s Day, there will be Open Gym from 9:00-11:00 AM **Fall/Winter Holiday Schedule HERE ***Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 3 rounds for Max Reps: 1 minute Ring Rows 2 minutes Shoulder-to-Overhead 65/45 3 minutes Box Jump w/Step Down 24/20 4 minutes Ski/Bike/Row/Run 3 minutes Rest Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 10 Alternating Jumping Lunges + 10 Abmat Sit-ups Reference last week for loading. Start at a moderate weight for the Deadlifts and build as heavy as deemed fit. Perform the 3 movements as a sequence, they should take about 60 seconds. 2) 10 minute AMRAP: 15 Push-ups 12 D-Ball Over the Shoulder 70/50 9 Burpees Extra Work: 3) Box Jump: 10 minutes Practice Work on getting to a higher box, moving laterally, bounding, any skill associated with Box Jumps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Directly Into… 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute EMOTM: 1 – 5 Seated Box Jumps 2 – 5 Ball Slams 3 – 5/side Kneeling Split Dumbbell Press 1 – Box Jumps start at a moderate height and build as deemed fit. Step down and reset between reps. Sit on a box that puts you hip and knee in line with each other. 2 – Focus is maximal effort here. Throw the ball as hard as you can. Take 5 seconds between reps. 3 – Start light and build as deemed fit. Focus on keeping your trunk tight and glutes engaged. 2) 7 minute Up Ladder: 3 Wall Balls 14/8 3 Knees-up Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Keep it strict. For results post detailed…