Category: Sport

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) 20 minutes EMOTM: Odd, Movement of Choice, Even, Movement of Choice Work on any two movements you’d like. Both movements should be weaknesses. Focus on the technique, quality, and efficiency of the movement. Work on anything. 2) “Annie”- 50-40-30-20-10-AQAP: Abmat Sit-ups Double-unders Sub for Double-unders is 100% Single-unders and 50% Tuck Jumps Extra…

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) Overhead Series: Every 90 seconds for 12 sets (Sets 1-4, 3 Strict Press, Sets 5-8, 3 Push Press, Sets 9-12, 3 Push Jerk) Warm-up as needed. Start at approximately 70% of your 1RM Strict Press. Build up as heavy as deemed fit. 2) 10 minute AMRAP: 10 Power Snatch 75/54 10 Toes-to-bar…

* Open  workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) 12 minutes EMOTM: 2 Touch and Go Power Snatch Start around 60-70% of your 1RM. No dropping the bar between reps. Work as heavy as you feel comfortable. 2) 12 minutes EMOTM: 2 Touch and Go Power Clean Start around 60-70% of your 1RM. No dropping the bar between reps. Work…

* Open  workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th! WOD: 1) Back Squat: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. Build  as heavy as possible. Your 4 non-maximal sets should be within 80% of your Max set for the day. You should be looking to hit 90+% for a Triple. 2) Back Rack Alternating Lunges: 3 x 8/side Warm-up as…

WOD: 1) 20 minute AMRAP: 10 Thrusters 95/65 15 Toes-to-bar 30 Double-unders Sub for Double-unders is 30 Single-unders and 5 Burpees Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Hip Extension: 4 x 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments