Category: Move

* 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) AQAP: 1 mile Run 50 Wall Balls 14/8 200 Single-unders 10 Rope Sit-to-stand 200 Single-unders 50 Wall Balls 14/8 1 mile Run Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up…this means if you don’t have a Strict Pull-up yet you should be working towards that first. 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) 1 and 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/8/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 3 rounds AQAP: 400m Run 20 Push-ups 20 Ball Slams 40/30 Extra Work: 4) Bent…

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, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-10 – 3 Push Press Minutes 11-15 – 3 Push Jerk Minutes 16-20 – 30 second Front Rack Hold Warm-up as needed. Start around 70% of your 1RM Press. Build as heavy as deemed fit. Goal should be to increase loading through each set. Front Rack holds should be done at 100% of your Bodyweight or Front Squat, whichever is higher. 2) 3 rounds AQAP: 30 Kettlebell Swings 35/26 20 Abmat Sit-ups 10 Burpee-to-target 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 Load those plates on guys 🙂

WOD: 1) 20 minute EMOTM: Odd – 150-200m Run Even – 3 Deadlifts Start around 60% of your 1RM Deadlift and build as heavy as deemed fit. Pick a distance that you can maintain for all 10 rounds and is difficult to complete in 40-45 seconds. 2) 7 minute AMRAP: 5 Thrusters 75/55 10 Ring Rows 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