Category: Sport

WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading. 2) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 3 rounds AQAP: 50 Double-unders 21 Deadlifts 135/95 12 Bar Facing Burpees Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Toes-to-bar Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 3) Farmers Carry: 400m for time Keep track of time and attempts to complete. Heavy as possible, but keep it under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) Tempo Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/15/16 for loading. 2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit. 3) AQAP: 15 Thrusters 95/65 20 Pull-ups 800m Run 20 Pull-ups 15 Thrusters 95/65 Extra Work: 4) Bent Over Supinated…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, 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,…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 20 minute EMOTM: Odd – 5 Bench Press Even – 30 seconds Active Bar Hang Hold Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit.  2) 12 minute AMRAP: 12 Dumbbell Box Step-ups 50/35 @ 24/20 24 Abmat Sit-ups Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Run: 1 x 1600m 4 x 100m 1 x 1200m 3 x 100m 1 x 800m 2 x 100m 1 x 400m 1 x 100m Workout Details: Run 1600m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 1200m,…