Strength Back Squat 8-5-5-3-3-3-3 Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength EMOM 10 Minutes Odd Sustained set of Strict Pull Ups Even :30 Second Support Hold on Rings On the odd minute perform a straight set of dead hang pull-ups that you can sustain for 5 rounds. […]

Strength Squat Clean 1-1-1-1-1-1-1 Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Add weight if you are able to smoothly […]

WOD For time 800M Run 50 Thrusters 45/35lbs 30 Kettlebell Swings  24/16kg 400M Run 25 Thrusters 20 Kettlebell Swings 200M Run 15 Thrusters 10 Kettlebell Swings   Workout notes: Repeat workout!  Are you logging your workouts? Substitute goblet squats or air squats to a target for thrusters if you are still working on perfecting the squat […]

WOD 200M Double Dumbbell or Kettlebell Farmer Carry 45/30lbs then 3 Rounds of 12 Double DB or KB Push Press 45/30lbs 12 Double DB or KB Suitcase Lunges 45/30lbs 12 Double DB or KB Front Squats 45/30lbs then 200M DB or KB Farmer Carry 45/30lbs   Workout notes: Use either Dumbbells or Kettlebells for the workout today.  […]

Strength E2MOM for 10 Minutes Sustained set of Ring Push-Ups followed by 30 Double Unders Rest for the remainder of the interval. Perform a set of Ring push-ups every 2 minutes followed by a set of double unders.  For the ring push up keep your elbows in and actively pull the rings in during both […]

Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a strong effort Deadlift.  The important thing here is that your heaviest lift has good form just like your lightest.  Establish a solid base and set your back BEFORE you lift.  Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your […]

Strength 2 Cycles of Tabata Alternating between the two movements. Hollow Rock SuperMan WOD For Time 21 Hang Power Cleans 135/95lbs 21 Burpee Bar Hop 400M Run 15 Hang Power Cleans 15 Burpee Bar Hop 400M Run 9 Hang Power Cleans 9 Burpee Bar Hop Workout notes: Use a weight you can knock out a big […]

Strength Weighted-Pull-Up 1-1-1-1-1-1-1 Work up to a max effort weighted pull-up.  If you have been using bands for a while, make some strict or kipping pull-up attempts.  This may be the day you forever ditch the bands!  If you don’t get it today set a benchmark of max effort supine ring rows. WOD 3 Rounds […]