Category: Move

* Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) AQAP: Partner 5K Row D-Ball Bear Hug Hold 70/50 As a team of two you must complete a 5K Row. While one person rows, the other person must hold the D-Ball in a  bear hug position. D-Ball must stay between the waist and chest, no resting it on your shoulders, no sitting into a squat and resting it on your knees, you must stand and hold it with both arms wrapped around it. If the D-Ball is dropped the rower must immediately stop. Switch however often you like. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and total attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* One Class at 9 AM Today ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 12 Days of Christmas – AQAP: 1 Single-under x 10 2 Deadlifts 135/95 3 Push-ups 4 Med Ball Front Squats 40/30 5 Ball Slams 40/30 6 Ring Rows 7 Burpees 8 Knees-up 9 Kettlebell Swings 53/35 10 Box Jumps 24/20 11 Dumbbell Strict Press 25/15 12 D-Ball Over Shoulder 70/50 Perform the workout exactly like the song. 10 Single-unders, then 2 Deadlifts + 10 Single-unders, then 3 Push-ups + 2 Deadlifts + 10 Single-unders, and so on for a total of 12 rounds to complete the workout. Have fun and grind it out. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Noon is the last class of the day today ** Paleo Health and Wellness Challenge Starts 1/4/16 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…

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 7 reps Every 2:30 for 6 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 7RM for Max Reps. 2) 22 minute AMRAP: 12 Ball Slams 40/30 23 Back Squats 45/35 12 Ring Rows Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him. Extra Work: 3) 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

* Holiday Schedule HERE ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 7 Rack Pulls + 30 second Front Plank Hold: Every 3:00 for 7 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls. 2) AQAP: 100 Single-unders Then… 50-35-20 Wall Balls 14/8 Abmat Sit-ups Then… 100 Single-unders Extra Work: 3) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE