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WOD AMRAP in 20 Minutes 5 CTB Pull-Ups 10 Burpees 15 Wall Ball Shots 20/14lbs Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll […]

Skill Run 1 Mile Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD AMRAP in 10 Minutes 5 Front Squat 185/125 5 Handstand Push-Ups Workout notes: Today’s workout has some very difficult […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 five and as you increase in […]

Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand or handstand walk during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds, add in […]

Strength Back Squat 5-5-5-5-5 Today we’re performing 5 sets of 5 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 […]

  WOD 10 Rounds for time 3 Deadlifts ~ 80%* 6 Strict Ring Dips * Rest long enough to complete each set unbroken. Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a deadlift weight that […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””] Today is our Last Open WOD BBQ and everyone is invited! Heats for 15.5 will kick off at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]   WOD 5 Rounds of 1 […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Saturday is our Last Open WOD BBQ and everyone is invited! Even if you didn’t participate in the open we would love to have there to cheer and celebrate with us.  Heats for 15.5 will start at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a […]