Category: Move

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 4 rounds AQAP: 60 Single-unders 30 Wall Balls 14/8 15 Power Cleans 45/35 Extra Work: 4) Hip Thrust: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  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….

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Bench Press: 7 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 3 rounds AQAP: 20 Shoulder-to-Overhead 65/45 20 Kettlebell Swings 35/26 20 Box Jumps 24/20 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) 2 Hang Power Clean + Power Clean: 10 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 8 minute AMRAP: 10 Deadlifts 95/65 10 Ring Rows Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Front Squat: 7 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 7 minute Up Ladder: 3 Dumbbell Hang Squat Cleans 25/15 3 V-ups After 3 reps, then 6, and 9, and so on until 7 minutes is up. Extra Work: 3) Superman Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments