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September 10, 2015
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 […]
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September 9, 2015
Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk by focusing on the split jerk. If you were able to participate yesterday you practiced the squat clean with extra front squats. For this complex work with a weight light enough that you can […]
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September 8, 2015
Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats If you were able to participate in yesterdays WOD you likely worked on the hang clean and front squat at a light weight during a metcon scenario. For the skill work we want to possibly work at a heavier weight and practice smoothly taking […]
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September 7, 2015
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be opening at 9:30AM today for the Labor Day holiday. The 5:45AM and 7:00AM classes are cancelled. Normal classes will run throughout the rest of the day. [/creativ_alertbox] Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill […]
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September 6, 2015
WOD 5 rounds for time 400M Run 10 Hang Power Cleans 155/105 lb Workout notes: Today’s workout is a variation on yesterday’s theme which featured a high skill movement paired with five 400 meter runs. Today we will work on a lower skill movement(slightly) but increase the load on the barbell. The same idea would apply to […]
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Protected: Competition 09-07-2015
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September 5, 2015
WOD 5 Rounds for time: 400M Run 10 Hang Squat Snatch 95/65 Workout Notes: This workout has a large running component so push the pace on the run but keep it sustainable for all 5 rounds. The hang snatch is a highly technical movement so focus on mechanics even when prescribed in a metcon. Remember […]
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September 4, 2015
Strength Back Squat 5-5-5-5-5 Spend some time working up to a strong effort 5 rep back squat. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]
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September 3, 2015
Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Toes-To-Bar [Even] 30 Second Active Squat Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip. Work on timing your swing so your body is behind the bar when you bring your toes to the bar. If you are […]
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September 2, 2015
Skill E2MOM for 12 Minutes 5 Deadlift Today we are working on a strong effort deadlift across 6 sets. Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup […]