Category: Sport

*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: 1.1 Every 90 seconds for 8 sets These reps are all full squats. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep. Start at around 60-70% of your 1RM. Add weight as deemed fit. 2) Clean and Jerk: 1.1 Clean + 1 Jerk Every 90 seconds for 8 sets These reps are all full Squats and a Split Jerk. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep, hit 1 Jerk after your 2nd Clean….

*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) Back Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Ret 90-120 seconds between sets. 2) Front Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Rest 90-120 seconds between sets. 3) AQAP: 15-12-9-6-3 Power Snatch 95/65 30-24-18-12-6 Wall Ball 20/14 Alternate between the two movements, changing each time you complete a set of a given movement. Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Pick any variation, be consistent with your rep count. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy…

WOD: 1) 3 rounds AQAP: 30 Burpee-to-target 20 Kettlebell Swings 70/53 10 Squat Cleans 185/123 Rest 5 minutes Extra Work: 2) Handstand Push-ups: 10 minutes EMOTM Work on any variation of an HSPU. Keep your rep count consistent. 3) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop your set when you lose your kip. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*Because of extremely low interest there will be no 5:45 AM class today. Rest of the classes as normal. See you at 7 AM. WOD: 1) Front Squat: Establish a 1RM Take 20-30 minutes to establish a 1RM Front Squat. Take as many attempts as needed. Rest as needed. 2) 4 rounds for Max Reps: 40 seconds Chest-to-bar Pull-ups 20 seconds Rest 40 seconds Power Snatch 155/105 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Sub for Double-unders is Single-unders. Extra Work: 3) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 4) “Tosh” – 3 rounds: 750m Row 3 minute Rest 500m Row 2 minute Rest 250n Row 1 minute Rest For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

Happy Thanksgiving, One Class At 9 AM Today WOD: 1) 20 minute AMRAP: 11 Box Jumps 30/24 28 Wall Balls 20/14 13 Alternating Dumbbell Snatches 70/50 For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments