Archives

Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max Then: Row 1000m (finish under 4 mins for Rx) Rest exactly 4 minutes Tabata [...]

Strength: Deadlift – 20 minutes to establish a 3-rep max Then, three rounds for time of: 1 Rope ascent 5/5 Step-ups onto 20″ box with plate locked overhead (45/25lb) 9 Wall Balls [...]

Skill: Getting inverted, HS Holds, balancing away from wall, beginning of HS walks Then, AMRAP 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parellette pass-throughs 10 Grasshoppers (R + L = 1) [...]

Strength: Split Jerk – work to a heavy double Then, for time – Power clean and burpee over bar ladder (PCs start with 10 and count down, while burpee over bars start with 1 and count up): [...]

Skill: review of the perfect KB swing & the perfect push-up Then, “Cindy” 20 min AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Beginners: Assisted pull-ups if necessary Compare your [...]

EMOM Partner WOD Each partner will perform each of the following movements adding 1 repetition each minute until you cannot complete the reps in the one minute time frame. Front Squats (95/65#) [...]

Please remember today’s classes will be held at 10am and 5pm. Perform 7 rounds of this untimed barbell complex, increasing in weight each rounds and resting as much as you want between [...]

“Give Thanks this WODs Over” Today’s WOD will be at 9:00am! In celebration of Thanksgiving and in the spirit of being thankful when a workout is over we will be having a FGB [...]

Strength: Slow tempo squat – at 40% (or less if necessary) of your 1-rep max. Perform 4 counts down and 2 counts up. No resting at top or bottom. Perform 6 sets of 10 reps. Rest at least 2 [...]

Strength: Clean – 20 minutes to establish a new double Then, for time: Buy-in: 40 Double-unders 3 rounds of: 3 Power clean – 80% of your Double 7 Box jump (24/20″) 9 Wall Balls [...]