Category: Move

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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….

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1a) 0:00-12:00 – Every 90 seconds x 8 sets: 5-10 Strict Pull-ups + 3/side Split Kneeling Dumbbell Press Pick output you can maintain for all 8 sets 1b) 12:00-20:00 – 8 minute AMRAP: 15-12-9 Dumbbell Deadlifts 25/15 15-12-9 Knees-up Once you finish the round of 9, go back to the start. 1c) 22:00-34:00 – Every 1:30 x 8 sets: 5-10 Push-ups + 4/side Bent Over Dumbbell Piston Row Pick weights output you can maintain for all 8 sets 1d) 34:00-40:00 – 6 minute AMRAP: 10 Dumbbell Squat Cleans 25/15 10 Burpees Extra…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 20 minute EMOTM: Odd – 5/side Double Kettlebell Front Rack Box Step-up 12″ Even – 50m Double Kettlebell Front Rack Carry Pick loading you can maintain for all 10 sets. Because of the low box height the load should be high. 2) 10 minute AMRAP: 50 Single-unders 21 Shoulder-to-Overhead 65/45 50 Single-unders 9 D-Ball Over the Shoulder 70/50 Extra Work: 3) 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 https://www.youtube.com/watch?v=Q-0n80WdLKw

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Front Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 3) 30-20-10 – AQAP: Front Rack Alternating Lunges 45/35 400m Run Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 3-4 rounds AQAP: 800m Run 20 D-Ball Over the Shoulder 70/50 20 Push-ups Extra Work: 2) Kettlebell Windmill: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE