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[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 […]

Skill EMOM for 10 Minutes [odd] :30 seconds Kipping Pull Ups [even] :30 seconds Double Unders Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able […]

Strength EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Today we’re working up to a strong effort 3 complex of 1 squat clean + 2 front squats.  Practice catching your squat clean with your elbows up and riding the bar down to your deepest squat.  If you are having trouble hitting each […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Our noon class is now dedicated to gymnastics! If you want to come in for the metcon come it at 11![/creativ_alertbox] WOD Tabata Deadlift 225/155 lb 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlift 225/155 lb 1 Minute Rest Tabata Ring Dips Workout notes: The tabata interval is […]