Strength Push Press 3-3-3-3-3-3-3 Work up to a strong effort Push Press increasing through each set.   Remember this is a strength exercise!  It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push will the legs and then […]

Strength Max Effort Power Snatch Spend some time working up to a 1RM Power Snatch for the day.  Work on dropping lower as the bar gets heavier! If you are new to lifting take the movement up to a moderately heavy load in small increments, attempting a few reps at each weight. Focus on performing […]

Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. If you have any bodyweight pull-ups at all ditch the band and get […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today we have weightlifting at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM. Come at 5:30PM if you want to work on your Snatch and/or your Clean & Jerk![/creativ_alertbox] Strength E2MOM for 10 Minutes Sustainable Set of Handstand Push-Ups followed by a set of Double Unders. Work on a set of […]

Strength E2MOM for 14  Minutes 3  x Power  Clean and Jerk Work up to a moderately heavy load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Experienced lifters should target a weight in the 60-70% range. If you are new to weightlifting start working with a light weight and […]

WOD 5 Rounds For Time 6 Snatches 135/95lbs 15 Box Jumps 24/20″ Off Ramp WOD Scale this workout by choosing a weight you can move quickly but safely and with good technique. You should be catching the bar in the top of your squat even if you are doing power snatches. For box jumps use […]

WOD 5 rounds of AMRAP in 3 minutes 3 Power Cleans 115/75lbs 3 Front Squats 115/75lbs 3 Push Press 115/75lbs Rest 1 minute between rounds Your score is your total number of reps after all 5 rounds. Off Ramp WOD You should be able to do one round unbroken easily when rested with the weight […]

Skill E2MOM 14 Minutes 3  Squat Snatch Work up to a moderately heavy weight and then perform 3 lifts every 2 minutes.   Target around 60-70% of your 1RM but use a manageable weight that lets you perform good reps with a full depth squat for every rep.   If you are not sure start […]

Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a heavy double for the day or 2RM if you get there.  Start light and add weight only if you are able to achieve perfect form at each weight increase.  Keep your back locked throughout the movement. WOD “Helen” Three rounds for time 400M Run 21 Kettlebell Swings 24/16kg […]

Skill 3 x through each rest as needed 1 Minute Handstand Hold 1 Minute Plank Hold 15 Second L-Sit WOD 3 Rounds of 1 Minute on each station.  Your score is your total reps completed. Overhead Walking lunge steps 40/30lbs Box Jump 24/20″ Push-Ups Alternating Dumbbell Snatch 40/30lbs Row For Calories REST Off Ramp WOD […]