Category: Sport

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Clean + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 30 Double-unders 15 Power Snatch 45/35 Extra Work: 4) Handstands: 10 minute Practice Work on any facet of getting yourself upside down. 5) Hollow 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 HERE

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 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) 18-15-12-9-6-3 – AQAP: Squat Cleans 75/55 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…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. WOD: 1) AQAP: 1 mile Run 50 Wall Balls 20/14 100 Double-unders 10 Rope Climbs 15ft 100 Double-unders 50 Wall Balls 20/14 1 mile Run Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up…this means if you don’t have a Strict Pull-up yet you should be working towards that first. 3) Farmer Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 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. Food and Beer provided. WOD: 1) 1 and 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/8/16 for loading. 2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other. 3) 3 rounds AQAP: 400m Run 30 Push-ups 20 Alternating Single Arm Dumbbell Snatch 50/35…

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 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…