-
September 14, 2015
Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 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. Your elbows should be pointing outward with your chest up. Actively push your knees out if you […]
-
September 13, 2015
WOD For Time: Run 800M 30 Squat Clean & Jerks 155/105 Run 800M Workout Notes: This is an adaptation of the classic workout “Grace” with some additional components. The runs should be kept at good sustainable pace. The Squat Clean & Jerks are a highly technical movement and more efficient at moving heavier loads from […]
-
Protected: Competition 09-14-2015
There is no excerpt because this is a protected post.
-
September 12, 2015
WOD For time 1000M row 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Today’s workout as a very simple chipper but one that will most likely be very challenging. The workout starts with a 1000M row. It’s usually not a good idea to attempt an all out effort in a workout like this so keep […]
-
September 11, 2015
Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 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. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]
-
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 […]
-
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 […]
-
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 […]
-
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 […]
-
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 […]