Blog & WOD

Latest Posts

  • Get Comfortable Under the Bar
    Get Comfortable Under the Bar
    1) Olympic Lift Skill EMOM 10 Hang Position Advanced – 2 Power Snatch + 2 OHS Beginner – 2 Muscle-Snatches + 2 (OHS Above parallel or OH Lunge) Note: All movements are to be completed from the prescribed position. For the muscle snatch, complete the movement without...
    Read more
  • Team Series WOD #3
    Team Series WOD #3
    1) Skill: Double-Unders 2) Partner WOD: Team Series WOD #3 50 synchro wall-ball shots 30 cleans, 135 / 95 lb. 50 synchro wall-ball shots 20 cleans, 185 / 135 lb. 50 synchro wall-ball shots 10 cleans, 225 / 155 lb. M 20-lb. ball F 14-lb. ball Cap:...
    Read more
  • Saturday Class!
    Saturday Class!
      30 Minutes to Complete: 5 Rounds 15 Hang Clean; 95/65 10 Push Press; 95/65 5 Thrusters; 95/65 21 Cal Row 15 Pull-Ups 9 T2B...
    Read more
  • Competitors Class: No Racks
    Competitors Class: No Racks
    1. Skill Practice HSPU & Snatch Cycling 2a. Snatch Cycling (10-15 min) 6×5 UB Power Snatch Note: Implement a slow descent and focus on loading your legs before going into the next rep b. HSPU (10 min) ME UB Kipping HSPU 3. WOD 27-21-15-9-3 reps for time...
    Read more
  • Make Lunges your Lunch
    Make Lunges your Lunch
    1) Lift/Skill Front Squat – 3×5 3×10 Reverse Back Rack Lunge (5+5) Note: Increase your front squat weight from last week and use the same weight for all 3 sets. Also, increase your lunging weight as compared to September 8. 2) WOD (15 min) AMRAP 3 12...
    Read more
  • Don't wait till Christmas!
    Don’t wait till Christmas!
    1) Gymnastics Skill (10 min) Ring Muscle-up Practice Level 1: Muscle-up Progressions (Kipping/Turnover practice) 5 Rounds (Level 1) 5 Muscle-up Transistions 10 Kip swings (Rings) Level 2: Ring Muscle-ups (Technique & Volume) EMOM 10 (Level 2) 1-3 Ring Muscle-ups Note: Choose either level 1 or 2 based...
    Read more
  • Wednesday is for Whiteboard Scores
    Wednesday is for Whiteboard Scores
    1) Hero WOD “McGhee” AMRAP 30 5 Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Post your results on the whiteboard 2) AP 3×10 Dual DB Seated Press...
    Read more
  • Going up on Tuesday
    Going up on Tuesday
    1) Gymnastics Strength (12 min) Strict Pull-ups Level 1 – Horizontal Ring Pull-ups Level 2 – Pull-up Negatives (3 seconds down) Level 3 – Strict Pull-ups Accumulate 40 reps (For time and for least amount of sets) Note: Record your sets and times in your journals. For...
    Read more
  • Move Often and Keep Living
    Move Often and Keep Living
      1) Olympic Lift Skill EMOM 10 Hang Position Advanced – 2 Power Snatch + 2 OHS Beginner – 2 Muscle-Snatches + 2 OHS Above parallel or OH Lunge Note: All movements are to be completed from the prescribed position listed. For the muscle snatch, complete the...
    Read more
  • How about Overhead Squats?
    How about Overhead Squats?
    1) Skill: Rowing (9:00) Every 90 sec for 6 Rounds 250/200m Note: Focus is on the path of your rowing handle both on the stroke and return 2) WOD (15 min) 21-15-9 OHS (135/95) 42-30-18 Cal Row 3) AP: Bench Press 3×10...
    Read more