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WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout notes:   Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight. […]

Skill 3×5 Wall Walk with 5 second hold at the top of your handstand. The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t […]

Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Rest Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing […]

Skill EMOM for 10 Minutes 1 Squat Clean with pause at the Knee + 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause […]

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 […]