Category: Sport

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 12 Dumbbell Deadlifts 50/35 9 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Shoulder-to-Overhead 50/35 + 5 Floor Press Start at a moderate weight for your Floor Press and build as heavy as deemed fit. Upon finishing the 12-9-6 the remained of the 3 minute window is to complete the Floor Press. The 12-9-6 shouldn’t take much more than a minute, scale appropriately. 1b) 21:00 – 30:00 – 9 minute EMOTM 3-5/side Pistol Squats Scaled Pistol is either done with a band which is more advanced, or done as a Box Squat…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 400m Run 40 Pull-ups 400m Run 40 Push-ups 400m Run 40 Knees-to-armpits Extra Work: 4) Rope Climbs: 10 minutes Practice Work on any facet of a Rope Climb. 5) Band Pull-Aparts: 100 Reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights,…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 21 Air Squats 15 Box Jumps 24/20 9 Deadlifts 135/95 Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed so that you can keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) AQAP: 400m Run 30 Dumbbell Thrusters 35/25 400m Run 30 Burpees 400m Run 30 Burpees 400m Run 30 Dumbbell Thrusters 35/25 400m Run Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol, including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Snatch: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat. 2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat and Split. 3) 12 minute AMRAP: 50 Double-unders 15 Toes-to-bar 10 Power Snatch 75/55 Extra Work: 4) Chest-to-bar Pull-up: 10 minutes Practice Work on any facet, strength or skill of a Chest-to-bar Pull-up. 5) Double Kettlebell Front…