Category: Sport

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1a) 6 minute AMRAP: 5 Muscle-ups 50 Double-unders Rest 3 minutes. Sub for Muscle-ups is 10 Push-ups/Dips. Sub for DU’s is 50 SU’s and 20 Tuck Jumps. 1b) 6 minute AMRAP: 5 Squat Snatch 135/95 10 Box Jumps 30/24 Rest 3 minutes. 1c) 6 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Kettlebell Swings 53/35 Extra Work: 2) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Add weight if able, use assistance as needed. 3) Sled Drag: 400m Light. Focus on consistent movement, walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Snatch: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Snatch. 2) Clean and Jerk: 15 minutes build to a heavy single Warm-up as needed. Rest as needed. Take as many attempts as needed. This should be a full Clean and Split Jerk. Catch Dani at 20:53 3) 8 minute AMRAP: 8 Power Cleans 135/95 8 Front Squats 135/95 8 Alternating Front Rack Lunges 135/95 Lunges are in place, not walking. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 5K Time Trial This should be a max effort row. For results post detailed weights, reps,…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice Open Prep Movement is either Wall Ball, Box Jump 24/20, or Burpee. Regardless of which movement you choose it should be about a 20 second effort. Movement of Choice can be anything you’d like to work on, it should just be a weakness. 2) Partner Rows: 4 x 500m/each For this workout your partners work is your rest time. Each effort should be as hard as possible. Goal is to finish all 8 (4 each), 500m efforts as fast as possible. Extra Work: 3) Pistol Squats: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. No more than 5/side/minute. 4) Barbell Roll Outs: 3…

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) Push Jerk: 5-5-5-5-5 Warm-up as needed. Rest 2 minutes between sets. Establish a 5RM, your other 4 working sets should be within 80% of your 5RM for the day. 2) 4 rounds AQAP: 5 Shoulder-to-Overhead 185/123 10 Deadlifts 185/123 15 Pull-ups Work with a load that you can Push Press/Jerk, no Split Jerking. Extra Work: 3) Handstand Push-ups: 10 minutes EMOTM Work on any variation. Keep reps consistent across all 10 sets. 4) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE WOD: 1) 12 minutes EMOTM: Minutes 1-4, 2 Power Snatch, Minutes 5-12, 1 Power Snatch Starting weight should be around 70% of your 1RM Power Snatch. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build to a PR no more than 1 failed attempt. 2) 12 minutes EMOTM: Minutes 1-4, 2 Power Clean, Minutes 5-12, 1 Power Clean Starting weight should be around 70% of your 1RM Power Clean. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build…