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5/8/17-5/12/17

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  Monday, May 8th Strength/Skill: Press 3×10 Super Set w/ strict pullups 3×10 Met-Con: 4 rounds for time of: 8 Dumbbell Push Press 45/25 20 Wall Balls 20/14 2 Rope Climbs *1k Row Cash Out The strength is a vertical push followed by a vertical pull. Not only will this strengthen both movements, it hits… Read more »

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Wods 5/1-5/5

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  Monday, May 1st Strength/Skill: Power clean and jerk work up to heavy 3 in 15 min Met-Con: AMRAP 10 min “Big Boss” 10 KettleBell Clean & Jerk (2 x 53/35) 30 Doubleunders *Kettlebell is RX, swapping out for dumbbells will be scaled Spend some time working on a good setup for the cleans and… Read more »

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Wods 4/24/17-4/28/17

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Monday Strength/Skill: Deadlift 12 minutes to work up to a heavy double at 80% Met-Con: “Smoking Guns” 5 rounds for time of: 8 Deadlift 225/155 8 Burpee box jumps 8 Toes to bar Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close… Read more »

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4/1717-4/21/17

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Monday Strength/Skill: Front squat 3×6 80% Met-Con: “Hitman” 4rds 10 Front squats 155/105 10 pull ups 10 bar facing burpees roll quads/low Focus on driving up against the bar with the whole hand. This is called an active rack. You can front squat a lot more for reps this way. The WOD is a burner…. Read more »

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4/10/17-4/14/17

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  Sampson, wall stretch, spiderman then 3×10 sotts/pvc Monday, April 10th Strength/Skill: Back squat 3×7 @75% Superset Bulgarian Split Squats 8L/8R Met-con: 3 Rounds for time of: 400 Meter Run 20 Goblet Squats (70/53) 6 Strict Pull Ups Roll lower back/calves More squats! As long as we squat heavy 1x week, all of our lifts… Read more »

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Wods 4/3/17-4/7/17

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  Monday, April 3rd Strength/Skill: 3 Press + 3 Push Press + 3 Push Jerk x 5 Rope Climb skills Met-con: 5 Rounds for time of: 8 Dumbbell lunges (held at sides) (45/25) 8 Dumbbell Push Press 2 Rope climbs 30 situps The strength is a repeat from a few weeks ago meant to develop… Read more »

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3/27/17-3/31/17

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Monday Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This the strength benchmark for the next benchmark. he goal is to make small increases the whole… Read more »

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WODS 3/20-3/24/17

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Monday, March 20th Strength/Skill: Front Squats 3×8 @ 75% Superset 15 V-Ups (advanced hold Wall Ball) metcon: 800 Meter Run then, 4 Rounds for time of: 12 Front Rack Lunges (155/105) 12 Toes to Bar If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases…. Read more »

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Wods 3/13/17-3/17/17

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Monday Strength/Skill: EMOTM for 10 Minutes of: Hang Snatch x 2 @ 60-70% Metcon: 3 Rounds for time of: 25 Wall Balls (20/14) 10 Hang Power Snatch (95/65) 400 Meter Run This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light…. Read more »

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3/6-3/10

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Monday Strength/Skill: EMOTM for 12 Minutes of: Power Clean x 2 Metcon: 4 Rounds of Max Reps: 1 Minute Row/Bike 1 Minute Power Cleans (115/75) 1 Minute V-Ups Rest 1 Minute This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the… Read more »