WOD 3 Rounds for time 400M Run 21 Burpee Pull-Ups 12 Overhead Squats 115/75lbs Workout notes: Today we take on a very difficult movement. The dreaded Overhead Squat! Remember that those first repetitions will be a lot harder with the work leading up to it.  The movement requires strength and flexibility on it’s own. Coupled with […]

Skill E2MOM for 10 Minutes Sprint 100M Do 1 sprint every 2 minutes for a total of 5 sprints.   Plan on increasing your intensity slightly throughout the workout with your last sprint being an all out effort. WOD “DT” 5 Rounds for time 12 Deadlift 155/105lbs 9 Hang Power Clean 155/105lbs 6 Push Jerks 155/105lbs In honor of […]

Strength E2MOM for 14 Minutes 1 Squat Snatch Perform 1 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be moderately challenging but consider this as primarily skill work. An appropriate weight would be in the 60-70% range for newer lifters and near 80% for those that are more […]

Strength Tabata Push-Ups & Tabata Double Unders alternating between each movement. Start with Push-Ups and hit a number you think you can maintain for each of the 8 rounds.  If you are ready, use this time to scale up your push-ups.  If you are normally performing them from the knees try to do them from your […]

Strength E2MOM for 14 Minutes 1 Squat Clean and Split Jerk Perform a squat clean and a split jerk every 2 minutes for a total of 7 rounds.  The weight you choose should be moderately challenging but consider this as primarily skill work.  You should be able to catch the clean with your elbows up and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=”#81d742″]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to […]

Skill 1 Round of 3 Minute Handstand Hold 3 Minutes Rest 3 Minutes Plank Hold Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If […]

WOD 2 Rounds For Time 800M Run 40 Wall Ball Shots 20/14lbs 10/9′ 20 Cleans 135/95lbs Workout notes:  The run will be a large part of the workout so focus on getting your feet moving and try not to use that second 800M as a recovery interval.    Instead pace yourself during the first set of weighted […]