Category: Move

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 18 D-Ball Over the Shoulder 70/50 18 D-Ball Bear Hug Squats 70/50 800m Run 18 D-Ball Bear Hug Squats 70/50 18 D-Ball Over the Shoulder 70/50 Extra Work: 4) Banded Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 20 minute AMRAP: 200m Run 15 Knees-up 10 Dumbbell Front Rack Lunges 25/15 5 Dumbbell Burpees 25/15 Dumbbell Burpee is chest to the floor and get the Dumbbell from floor to Overhead anyway anyhow, literally a Burpee but with Dumbbells in your hands. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes), keep track of time and attempts to complete For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Block Pull: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on an aggressive hip snap, ROM should be bell in line with your eyes. 3) 3 rounds AQAP: 400m Run 10 Thrusters 65/45 5 Rope Sit-to-stand Extra Work: 4) Sled Drag: 400m…

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – 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…

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 50-75 Double-unders + 5 Push Press If you don’t have Double-unders perform 75 Single-unders + 15 Tuck Jumps. Push Press start around 60% and build as heavy as deemed fit. 1b) 21:00-30:00 – 9 minute EMOTM: 5-10 Strict Pull-ups Pick a rep range you can maintain for all 9 sets, use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 15 Abmat Sit-ups 12 Deadlifts 95/65 9 Push-ups Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc….