Strength 1RM Overhead Squat Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load. WOD 50 Wall Ball 20/14lbs 10/9′ 200M Run 40 Wall Ball 200M Run 30 Wall Ball 200M Run […]

Strength Deadlift 3×2 ~ 90% Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy. WOD 5 Rounds […]

Skill 5 x through each 4 Wall Walk 1 Minute Plank Hold 15 Second L-Sit Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example. WOD AMRAP in 20 Minutes 400M Run 20 Alternating Dumbbell Snatch […]

Strength Front Squat 3×2 ~ 90% Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with […]

Strength E2MOM for 14 Minutes 3 Hang Squat Snatch ~ 60-65% of 1RM Snatch New lifters  should keep the load light and work on the Hang Power Snatch + Overhead Squat complex.  Work on keeping an upright torso with the arms externally rotated.  Try to ride the bar down into the bottom of your squat. […]

WOD For Time 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats Off Ramp WOD Scale this one by volume and load as […]

Nancy and Greg are competing today at the Nor Cal Masters Competition!! Come out and support! It’s at an awesome venue and is always a great event! WOD For time 400M Uneven Farmer Carry 32,28kg/20,16kg 800M Run 10 Burpee Jump-to-Plate 10 Overhead Walking Lunge Steps 45#/25# 200M Uneven Farmer Carry 32,28kg/20,16kg 400M Run 20 Burpee […]

Strength 3×1 Squat Clean ~ 75% Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt. New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex.  Work on riding the bar down into the Squat. […]

Skill Tabata Superman Tabata Hollow Body Alternate between each movement. WOD AMRAP in 20 Minutes of 21 Kettlebell Swings 24/16kg 200M Run Off Ramp WOD Remember if you want to try a heavier weight  than you normally swing you can scale the movement by finishing the rep at eye level or just above rather than […]

Strength EMOM for 10 Minutes Odd Max Set of Strict Pull-Ups Even Sustainable Set of Pistols The pull-ups are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt.  As soon as you need to come down off the bar your set is […]