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Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill EMOM for 10 Minutes 1 Power Cleans Perform 1 Clean every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Increasing […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that our Sunday Noon class is now dedicated to gymnastics! If you are coming for the WOD be there at 11.[/creativ_alertbox] “The Ghost“ 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Workout notes: Your score for this workout is your […]

WOD AMRAP in 20 Minutes 6 Front Squats 8 Two Arm Dumbbell or Kettlebell Push Press 10 Strict Pull-Ups Workout notes: Please note that there is no prescribed weight for this workout.  Challenge yourself with heavier weights that what you would normally use. For the front squat try something in the 70% range of your 1RM. […]

Skill EMOM for 10 Minutes 3 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform 2 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a […]

Skill EMOM for 6 Minutes Straight set of Handstand Push-Ups or Piked Push-ups with feet on box The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one […]