Category: Sport

* 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 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Hang Power Clean 115/75 Extra Work: 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. 5) Single Leg Kettlebell Deadlifts: 3 set of 12/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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) 20 minute AMRAP: 20 Kettlebell Swings 70/53 40 Abmat Sit-ups 60 Air Squats Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) D-Ball Bear Carry: 400m Heavy as possible. Keep it under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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: 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) Clean and 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: 2o Pull-ups 40 Wall Balls 20/14 800m Run 10 Pull-ups 20 Wall Balls 20/14 400m Run Extra Work: 4) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Use load if needed. 5) Sled Drag: 400m @ Bodyweight Use a weight you can move continuously for the entire 400m, scale as needed. For…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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….

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1a) 0:00-12:00 – Every 90 seconds x 8 sets: 5-10 Strict Pull-ups + 3/side Split Kneeling Dumbbell Press Pick output you can maintain for all 8 sets 1b) 12:00-20:00 – 8 minute AMRAP: 15-12-9 Dumbbell Deadlifts 50/35 15-12-9 Knees-up Once you finish the round of 9, go back to the start. 1c) 22:00-34:00 – Every 1:30 x 8 sets: 5-10 Push-ups + 4/side Bent Over Dumbbell Piston Row Pick weights output you can maintain for all 8 sets 1d) 34:00-40:00 – 6 minute AMRAP: 10 Dumbbell Squat Cleans 50/35 10 Burpees Extra Work:…