Category: Sport

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) AQAP: 1 mile Run Then 3 rounds of… 15 Thrusters 75/55 3 Rope Climbs 15ft Then 3 rounds of… 30 Kettlebell Swings 53/35 30 Push-ups Then.. 1 mile Run Extra Work: 2) Kipping Pull-ups: 10 minutes Practice Work on anything to help develop a kipping pull-up…remember, if you don’t have a Strict Pull-up yet, you have no business doing Kipping Pull-ups, hint, hint, that’s a good place to start. 3) Dog Sled Push: 6 x 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 8/26/16 for loading. 2) Front Rack Box Step-ups: @ 12:00 – 5 reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 9 minute AMRAP: 15 Knees-up 10 Deadlifts 95/65 5 Power Snatch 95/65 Extra Work: 4) Good Morning: 4…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. 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…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 21 minute EMOTM: 1 – 3-10 Stink Bugs 2 – 40 second D-Ball Bear Hold 3 – 5/side Single Arm Dumbbell Rows Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Dumbbell Rows strict. 2) 3 rounds AQAP: 20 Dumbbell Shoulder-to-Overhead 50/35 30 Abmat Sit-ups 40 Double-unders Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets and reps as needed. Focus on positioning and activation over speed. 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Snatch Pull + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Stop and reset between the Snatch Pull and Snatch. Snatch is full Squat. Build as heavy as deemed fit. 2) Clean Pull + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between the Clean Pull and Hang Clean. Hang Clean is full Squat. Build as heavy as deemed fit. 3) AQAP: 800m Run 50 Wall Balls 20/14 30 Pull-ups Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. 4) Waiters Walk: 4 sets of 50m/side Rest 60 seconds between sets. Alternate arms every 50m. For results post detailed weights, reps,…