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Strength 2-2-2-2-2 Weighted Pull-Ups Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD For […]

WOD For time 75 Kettlebell Swings 24/16kg 1 Mile Run 75 Kettlebell Swings 24/16kg Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings […]

WOD 10 Rounds for time and load 3 Squat Cleans + 1 Jerk 200M Run   Workout notes: Please note there is no weight prescribed on the barbell movement.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.    A set of 3 should be doable but hard. […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox] Skill EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first […]

Skill Tabata L-Sit Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands […]

Strength Push Press 2-2-2-2-2 Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much […]

Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. WOD EMOM for 8 Minutes (odd) Kettlebell Swings 24/16kg […]

Skill 1 Round of 3 Minute Handstand Hold 3 Minutes Rest 3 Minutes Plank Hold Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you […]

WOD 3 Rounds for Time Run 400M 21 Push-Ups 12 Hang Power Snatch 115/75lbs Workout notes: It’s shaped like “Helen” but it’s got a harder level of difficulty with each movement!  Spend some time reviewing the Hang Power Snatch and work up to a weight you can perform several reps in succession.  Remember that performing a […]