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Competition 09-05-2016
Monday – 9/5/2016 Weightlifting Behind the neck jerk 3,3,3,2,2,2,1,1,1 Starting at 70% and working up to 95% of max jerk Strength Front Squat 5-5-5-5-5 60,65,75,75,80% Skill EMOM for 10 Minutes [Odd] :30s Triple Unders [Even] :30s Seconds of L-Sit Metcon 1 5 Rounds with 1 minute on each station Dumbbell Power Snatch 75/55 lb Wall Ball […]
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September 3, 2016
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox] WOD 3 Rounds for time 10 Thrusters 135/95 lb 100 Double Unders 10 Thrusters 135/95 lb 400M Run Workout notes: This workout is not your typical three round triplet! We’re […]
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September 2, 2016
Skill EMOM for 10 Minutes 3 Power Snatch Use this opportunity to work on your power snatch technique and/or barbell cycling. We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max. Practice creating vertical […]
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September 1, 2016
Strength Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength. Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at […]
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August 31, 2016
Skill Split Jerk 1-1-1-1-1 Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound. Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of […]
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August 30, 2016
Strength 5 rounds of 30s Handstand Hold 30s rest For today’s skill work we will be working on handstand holds. You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting. The best way to perform the movement is to use the wall as a reference point for your handstand hold. […]
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August 29, 2016
Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat. Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice. Your chest and torso should remain upright with the weight of the bar […]
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August 28, 2016
WOD 7 Rounds of 2 Minutes on 1 minute off 4 Push Press 135/95 lb 20 Double Unders Workout notes: This workout will be scored like you would score the workout “The Chief” You will start each two minute AMRAP with the push press regardless of where you end in your previous round. Score each mini […]
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Competition 08-29-2016
Monday – 8/29/2016 Weightlifting 3×1 Squat Snatch w pause below in the bottom of OHS starting at 60% and increasing 3 strikes yer out at any weight Strength Front Squat 3-3-3-3-3 Metcon 1 5 Rounds for time 10 Kettlebell Snatch 32/24 kg 10 Burpees to target 6″ out of your reach Metcon 2 4 Rounds […]
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August 27, 2016
WOD for time * 50 Hang Power Cleans 95/65 lb 50 Medicine Ball Cleans 20/14 lb 1000M Run 35 Hang Power Cleans 95/65 lb 35 Medicine Ball Cleans 20/14 lb 1000M Run 20 Hang Power Cleans 95/65 lb 20 Medicine Ball Cleans 20/14 lb 1000M Run *35 minute time cap Workout notes: Today’s workout definitely fall […]