Skill 3 Rounds not for time 1 Min Handstand Hold :30 Second  L-Hang Max Effort Support Hold on Rings or Parallel Bars Transition quickly through each station and rest as much time as you to between each round.  Scale the handstands by walking up the wall or holding pike on a box.  The L-hang can […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting at 5:30! WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox] Strength E2MOM for 10 Minutes Max Effort Strict Pull-Ups Perform a max set of pull-ups every 2 minutes! Your numbers will drop off but try to hold on to as many reps as you can.  If you […]

Strength Front Squat 8-5-5-3-3-2-2-2 Work up to a strong effort 2 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. If your chest and elbows are collapsing forward you have probably gone too heavy. Establish good […]

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 […]