Category: Sport

WOD: 1) Mid Hang Muscle Snatch: 1 x 3 @ 50%, 1 x 3 @ 55%, 1 x 3 @ 60%, 1 x 3 @ 65% of 1RM Muscle Snatch Rest 90 seconds between sets. 2) Hang Power Snatch + Hang Squat Snatch (Mid-Thigh): 1 x 1 @ 50%, 1 x 1 @ 55%, 1 x 1 @ 60%, 1 x 1 @ 65% of 1RM Squat Snatch Rest 90 seconds between sets. No dropping the bar in between reps. 3) 4 rounds AQAP: 5 Hang Power Cleans 205/123 10 Burpees 15 Toes-to-bar Extra Work: 4) 1 Arm Dumbbell Bench Press: 3 x 10/side Rest 2 minutes between sets 5) Band Pull-aparts: 3 x 15 Rest 90 seconds between sets 6) Rebound Box Jumps: 3 x 15 Rest 90 seconds between sets. These should be “Games Standard” with a rebound at the bottom. Use whatever height Box you can…

* Due to the heavy snow fall, nasty roads, and practically empty classes thus far today we will be canceling the evening classes tonight. There will be no 4:15, 5:30 or 6:30 PM classes. Noon is still on. Posted at 10:18 AM. WOD: 1) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80% Once you warm-up rest no more than 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% You should be rest no more than 90 seconds between these sets, including the transition from Back Squat to Front Squat 3) 12 minute AMRAP: 5 Deadlifts 345/225 7 Handstand Push-ups 9 Alternating Pistol Squats Extra Work: 4) Stiff Leg Deadlift: 3 x 15 Rest 90 seconds between sets. Go heavier than last…

WOD: 1) Squat Snatch: 3 x 1 @ 82.5% of 1RM Rest 90 seconds between sets. 2) Squat Clean and Split Jerk: 3 x 1 @ 75% of 1RM Rest 90 seconds between sets 3) Snatch Pull of Blocks (4-6″): 3 x 3 @ 90% of 1RM Rest 90 seconds between sets 4) 4 rounds AQAP: 500m Row Partner A 500m Rower Partner B These should be max effort rows. Keep track of each of your individual row times. Extra Work: 5) GHD Sit-ups: 50 for time 6) Kettlebell Turkish Get-up: 3 x 3/side Rest 90 seconds between sets. Alternate hands each rep. Go as heavy as possible. For results post weights for all of your Olympic movements and times for each of your 500m rows. If you did Extra Work post time to complete 50 GHD Sit-ups, and weight for TGU’s Post Results/Thoughts To Comments httpv://www.youtube.com/watch?v=N320ecEiUQM

WOD: 1) “12 Days of Christmas”- AQAP: 1 Double Under x 10 2 Squat Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/70 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 This workout is performed exactly like the song, 1, then 2 and 1, then 3, 2, and 1 and so on. Substitution for Muscle-ups will be 2x in Ring Dips. httpv://www.youtube.com/watch?v=KPGSwZMzK7A Make sure you guys are drinking water, especially if you have a few too many glasses of wine last night * Reminder there will be only 1 class at 9:00 AM today For Results post time to complete Met-con along with whatever scaling you used. Post Results/Thoughts To Comments

WOD: 1) “Bryant”- 22 minute AMRAP:   12 Power Snatches 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups     We will be taking a break from our regularly scheduled programming to do a workout in dedication to Bryant Chase. Bryant passed away Sunday morning unexpectedly and will be missed dearly by friends and family. Many of you know him as he was a member of our gym for a year and a half before moving out to Utah and his brother Erik currently trains with us. I’ve known Bryant since he was born and grew up with him. My condolences go out to his family and my best friend Erik who will be in sweating it out tomorrow in honor of his brother. I hope to see many of you in to workout in his memory.   **As a reminder there will only…