Category: Sport

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 4 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 30 Wall Balls 20/14 40 Double-unders Sub for Double-unders is 100% in Single-unders and 50% in Tuck Jumps. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on any facet of the Pistol Squat, for some this might even just be time spent on mobility for the Pistol Squat. 3) Weighted Front Plank: 3 x 1 minute Weight heavy as possible. Rest 1 minute between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE  WOD: 1) Snatch: 5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Snatches. Drop the bar in between reps, take up to 10 seconds between reps. 2) Clean and Jerk:  5 sets of 1.1 Warm-up as needed. Rest approx. 2 minutes between sets. This should be 2 full Cleans and 1 Jerk. Drop the bar in between reps, take up to 10 seconds between reps, Jerk the bar only after the 2nd Clean. 3) 10 minute AMRAP: 5 Power Snatch 135/95 10 Handstand Push-ups 15 Toes-to-bar Substitute for Handstand Push-ups is Dumbbell Strict Press or Stink Bugs Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Run: 5 x 800m Rest…

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Gymnastics just means it has to do with your bodyweight, push-up, pull-up, box jump, pistol squat, etc. are all examples. Movement of choice can be anything you like so long as it is something you are not good at. Reps are up to you, but the effort shouldn’t exceed 20 seconds. 2) 12 minute AMRAP: 25 Kettlebell Swings 53/35 50 Double-unders Sub For Double-unders is 100% in Single-unders and 50% in Tuck Jumps Extra Work: 3) Pull-up Practice: 10 minutes Work on any facet of a pull-up. 4) Kettlebell Turkish Get-up: 3 x 3/side Heavy as possible. Alternate sides each rep. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc….

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) Jerk Dips: 3-3-3-3-3 Weights used should be 100% of your Max Jerk and UP. Rest 60-90 seconds between sets. Heavy as possible. 2) Split Jerk: 15 minutes to build to a Heavy Single Take as many lifts and attempts as you’d like. If you’re feeling good go for a PR. 3) 4 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Muscle-ups 30 seconds Rest 30 seconds Box Jumps 24/20 30 seconds Rest Sub for Muscle-ups is Push-ups or Ring Dips Extra Work: 4) Sled Drag: 400m Light weight. Focus on heel-to-toe walking. 5) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed….

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 12 minutes EMOTM: Snatch Deadlift + Hang Snatch + Snatch These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Snatch. Build as heavy as you like. 2) 12 minutes EMOTM: Clean Deadlift + Hang Clean + Clean These are all full squat reps. Build as heavy as deemed fit. Starting weight should be around 60-70% of your 1RM Hang Clean. Build as heavy as you like. 3) 15-12-9-6-3 – AQAP: Power Cleans 135/95 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Airdyne: 3 x 1 mile Rest 3 minutes. Fastest consistent pace is the goal. For results post detailed weights, reps, times, etc. for all…