Category: Move

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 21 minute EMOTM: 1 – 3-10 Stink Bugs 2 – 40 second Farmers Hold 3 – 8 Supinated Bent Over Barbell Rows Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Rows strict. 2) AQAP: 400m Run 40 Burpee-to-target 400m Run 20 Burpee-to-target 400m Run 10 Burpee-to-target Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets and reps as needed. Focus on positioning and activation over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 20 minute EMOTM: Odd – 3 Deadlifts Even – 10 Alternating Lunges For the Deadlifts start around 60% of your 1RM or reference last Tuesday for loading. Climb as deemed fit, last set doesn’t need to be the heaviest. Lunges are 5 reps/side. They can be bodyweight or you can add load with Dumbbells at the side, pick what is appropriate for you strength and conditioning. 2) 30-20-10 – AQAP: Knees-up Kettlebell Swings 35/26 Box Jump Overs 24/20 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

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Reference 8/29 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 10 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 10 Air Squats Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up. Extra Work: 3) Reverse Sled Drag: 6 sets of 50m Rest 60 seconds between sets. Build heavy as possible without having to stop. For results post detailed weights, reps, times,…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) AQAP: 1 mile Run Then 3 rounds of… 15 Thrusters 45/35 3 Rope Sit-to-stand Then 3 rounds of… 30 Kettlebell Swings 35/26 30 Knee Push-ups Then.. 1 mile Run Extra Work: 2) Kipping Pull-ups: 10 minutes Practice Work on anything to help develop a kipping pull-up…remember, if you don’t have a Strict Pull-up yet, you have no business doing Kipping Pull-ups, hint, hint, that’s a good place to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 8/26/16 for loading. 2) Front Rack Box Step-ups: @ 12:00 – 5 reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 9 minute AMRAP: 15 Knees-up 10 Deadlifts 75/55 5 Front Squats 75/55 Extra Work: 4) Good…