Category: Sport

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) Bench Press: 3 sets of 5 @ 75% Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 20 Shoulder-to-Overhead 95/65 20 Kettlebell Swings 53/35 20 Box Jumps 24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Hang Power Snatch + Power Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) Hang Power Clean + Power Clean + Push Jerk: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 3) 8 minute AMRAP: 5 Chest-to-bar Pull-ups 5 Deadlifts 225/155 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 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. Post Results/Thoughts To Comments

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Front Squat: Establish a 1RM Warm-up as needed. Rest 90-120 seconds between sets. Take no more than 3 attempts at your single. 2) Front Squat: 3 sets of 5 @ 75% Rest 90-120 seconds between sets. 3) 7 minute Up Ladder: 3 Dumbbell Squat Cleans 35/25 3 Toes-to-bar After 3 reps, then 6, and 9, and so on until 7 minutes is up. Extra Work: 4) Front Rack Holds: 5 sets of :30/:30 Heavy as possible, look to put around your max Front Squat weight on the bar. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE  ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) 3 rounds AQAP: 30 Kettlebell Swings 53/35 30 Box Jumps 24/20 30 Wall Balls 20/14 Extra Work: 2) Plank Work: 3 rounds 30 seconds each, Bird Dog Left+Right, Front, Right, and Left Plank. 1 minute Rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) 21-15-9 – AQAP: Overhead Squats 65/45 Burpee-to-target Pull-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 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. Post Results/Thoughts To Comments