Category: Move

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) Tempo Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/15/16 for loading. 2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit. 3) AQAP: 15 Thrusters 65/45 20 Ring Rows 800m Run 20 Ring Rows 15 Thrusters 65/45 Extra…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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,…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 20 minute EMOTM: Odd – 5 Bench Press Even – 30 seconds Active Bar Hang Hold Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit.  2) 12 minute AMRAP: 12 Dumbbell Box Step-ups 35/25 @ 24/20 24 Abmat Sit-ups Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 50m Waiters Walk For the waiters walk switch sides each round. Pick distances and loads that you can maintain for all 10 rounds. 2) 10 minute AMRAP: 30 Single-unders 15 Ball Slams 40/30 Extra Work: 3) Handstands: 10 minute Practice Work on any facet of getting yourself upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading. 2) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 3 rounds AQAP: 18 Kettlebell High-pulls 35/26 15 Goblet Squats 35/26 12 Burpees 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