Category: Sport

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 5 reps Every 2:00 for 7 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 5RM for Max Reps. 2) 15 minute AMRAP: 10 Hang Power Snatch 45/35 10 Burpee Lateral Bar Hops 10 Pull-ups Extra Work: 3) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. 4) Row: 10 x 1:00 HARD/1:00 EASY Row on the wattage setting. Goal is maintainable wattage for your alternating minutes. EASY should be 50% of the Wattage of Hard. For Instance, row 10 rounds of 1:00 @ 250 watts/1:00 @ 125 watts. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Power Snatch + Hang Snatch: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps. 2) Power Clean + Hang Clean + 2 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your abilities to not drop the bar between reps. 3) AQAP: 20-16-12-8-4 Push-ups 2-4-6-8-10 Deadlifts 225/155 Extra Work: 4) Kipping Pull-ups: 10 minutes Practice Work on anything that gets you a Kipping Pull-up, hanging on the bar, Superman/Hollows, Strict Banded Pull-ups, Strict pull-ups, Dumbbell Rows, etc 5) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/30/15 for loading. 2) AQAP: 21-15-9 Hang Power Clean 135/95 75-50-25 Double-unders Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Pace should be steady, scale weight down if you can’t consistently move. For results post detailed weights, reps, times,…

* Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) AQAP: Partner 5K Row D-Ball Bear Hug Hold 100/70 As a team of two you must complete a 5K Row. While one person rows, the other person must hold the D-Ball in a  bear hug position. D-Ball must stay between the waist and chest, no resting it on your shoulders, no sitting into a squat and resting it on your knees, you must stand and hold it with both arms wrapped around it. If the D-Ball is dropped the rower must immediately stop. Switch however often you like. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and total attempts to complete. 3) 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

* One Class at 9 AM Today ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 12 Days of Christmas – AQAP: 1 Double-under x 10 2 Squat Snatch 115/75 3 Ring Dips 4 Front Squats 115/75 5 Hang Power Cleans 115/75 6 Pull-ups 7 Burpees 8 Knees-to-armpits 9 Kettlebell Swings 70/53 10 Box Jumps 24/20 11 Dumbbell Strict Press 35/25 12 Clean and Jerks 115/75 Perform the workout exactly like the song. 10 Double-unders, then 2 Snatches + 10 Double-unders, then 3 Ring Dips + 2 Snatches + 10 Double-unders, and so on for a total of 12 rounds to complete the workout. Have fun and grind it out. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE