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WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want […]

Skill 1-1-1-1-1 Power Snatch Spend some time working up to a strong effort Power Snatch.  Practice catching the bar overhead in a partial squat rather than dropping to full squat. Your loading will be generally be a little bit lighter than what you would normally use for a squat snatch and you’ll drop deeper and […]

Strength Strict Press 1-1-1-1-1 Work up to a strong effort 1 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional![/creativ_alertbox] Skill Tabata Squats Active squat hold during rest period The Tabata interval is 8 20 second periods followed by 10 seconds rest.  Complete […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional! [/creativ_alertbox] Skill EMOM for 10 Minutes 1 Power Snatch + 1 Hang Squat Snatch Today’s lifting skill is a barbell complex of Power […]

Skill EMOM for 10 Minutes [odd] Chest-To-Bar Pull-Ups [even] Rest Use this time to work on improving your Chest-To-Bar Pull-Up, or Pull-Up by learning or refining your kip.  If you do not yet have a kipping pull-up make some attempts today or continue working on a pull-up progression that will improve your strength. Work for […]

Strength Back Squat 2-2-2-2-2 Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper […]

WOD 5 Cycles each for time* 200M Run 12 Kettlebell Swings 32/24kg 15 Box Jumps 24/20″ *Rest 90 Seconds between attempts. 25 Minute Total Time Cap Workout notes: This workout might look a little different that what you have seen in the past.  The goal is to move through each cycle as a sprint, working continuously and as […]