Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]

WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the […]

WOD AMRAP in 7 Minutes 12 Two-Arm Dumbbell Deadlift 45/30 lb 9 Two-Arm Dumbbell Hang Squat Clean 45/30 lb 6 Two-Arm Dumbbell Push Jerk 45/30 lb Rest 2 minutes then for time Run 1 Mile Workout notes: Today we have two workouts that will be performed back to back. The first workout is  an AMRAP scored by your […]

Skill EMOM for 10 Minutes 1 Split Jerk Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are 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 […]

Skill Handstand push-up baseline test Max effort Handstand Hold Straight set of push-ups without breaking your midline or pausing at the top or bottom The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is […]

Skill EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the […]

EMOM for 10 Minutes [odd] Toe-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note! We have limited hours today! We will be holding WOD classes at 8:30AM and 9:30AM!!![/creativ_alertbox] WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Workout notes: Alternatively you can […]