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September 11, 2015
Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]
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September 10, 2015
Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the beginning […]
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September 9, 2015
Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk by focusing on the split jerk. If you were able to participate yesterday you practiced the squat clean with extra front squats. For this complex work with a weight light enough that you can […]
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September 8, 2015
Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats If you were able to participate in yesterdays WOD you likely worked on the hang clean and front squat at a light weight during a metcon scenario. For the skill work we want to possibly work at a heavier weight and practice smoothly taking […]
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September 7, 2015
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be opening at 9:30AM today for the Labor Day holiday. The 5:45AM and 7:00AM classes are cancelled. Normal classes will run throughout the rest of the day. [/creativ_alertbox] Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill […]
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September 6, 2015
WOD 5 rounds for time 400M Run 10 Hang Power Cleans 155/105 lb Workout notes: Today’s workout is a variation on yesterday’s theme which featured a high skill movement paired with five 400 meter runs. Today we will work on a lower skill movement(slightly) but increase the load on the barbell. The same idea would apply to […]
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Protected: Competition 09-07-2015
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September 2, 2015
Skill E2MOM for 12 Minutes 5 Deadlift Today we are working on a strong effort deadlift across 6 sets. Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup […]
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September 1, 2015
Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups [Even] 15 Second Seated Leg Raise The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first […]
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August 31, 2015
Strength EMOM for 10 Minutes 3 Push Jerks For the skill work today you are working on barbell cycling overhead. Working from the floor clean the bar and then setup for 3 successive push jerks. New lifters should start light and focus on footwork by landing in a partial squat as you catch the bar […]