Category: Sport

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat. 2) Clean and Jerk: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 10 Hang Power Cleans 95/65 10 Burpees 10 Wall Balls 20/14 Extra Work: 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 15 x :15 ON/:45 OFF Max Effort. Record calories each round. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Pause Front Squat: 3 x 2 Rest 90-120 seconds between sets. Should be a 3 second pause in the bottom. One of your 3 sets should be a Max Effort. Different from the video you may bounce to get out of the bottom. 2) Back Squat: 3 x 10 These should be heavy but not maximal. 60-75% is a good working range. Rest 2 minute between sets. 3) “Amanda”-9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Sub For Muscle-ups is 2x in Pull-ups Extra Work: 4) Sled Drag: 400m Light. Focus on heel/power walking. Use those glutes. 5) Reverse Hyper: 4 x 15 Rest 90 seconds. Heavy as possible. For results post detailed weights, reps times, etc. for all work completed. Post Results/Thoughts To Comments It’s been an incredibly busy week, and I’ve probably sprouted a couple new gray hairs for it, but in the end it…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Snatch: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full squat. Build as heavy as possible. 2) Clean and Jerk: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full Squat and Split Jerk. Build as heavy as possible. 3) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 3 Toes-to-bar 6 Dumbbell Thrusters 50/35 6 Toes-to-bar and so on until 7 minutes is Up Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2 x 3K Rest 4 minutes…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice Gymnastics Pulling can be any variation of a Pull-up, Muscle-up, Ring Row, or Rope Climb. It is strongly encouraged to work on a Strict Pull if you are weak there. Odd movement can be anything you like to work on, it should just be something you struggle with. 2) 12 minute AMRAP: 12 Alternating Dumbbell Snatches 70/50 12 Hand Release Push-ups 12 Box Jumps 24/20 Extra Work: 3) Double-unders: 10 minutes If you have a consistent 50 unbroken work on Triple-unders 4) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times,…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Split Jerk: 3-3-3-3-3-3-3 Warm-up as needed. Establish a 3RM. Your other 6 sets should be within 75% of your max for the day. Rest 90-120 seconds between sets. 2) 6 minute AMRAP: 5 Clean and Jerks 10 Burpee Lateral Bar Hops You should be working with a weight you can Power Clean and Push Jerk. Extra Work: 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) Superman Position: Accumulate 3 minutes Keep track to total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments