SS: 6×5 Straight Leg Sumo Deadlifts- light-medium intensity * Think light weight, perfect posture,  load the hamstrings and speed on the way up, control on the way down. CompWOD: “Jackie” 1000 meter row 50 Thrusters 45/35 30 Pull ups Conditioning/Core: 1 Minute ME double unders Rest 30 Seconds 1 Minute ME Alternating Turkish Get-ups w/nekkid...Read More

SS: 7×2 Hang Squat Snatch ADV: 7×1 3-Position Snatch (Top down: power pos, knee, floor) *work to a heavy but perfect set of 2. If your form breaks down at any point or you fail an attempt drop the weight to your last successful attempt, hit that, and work back up in smaller jumps if...Read More

WOD Prep: 2 rounds not for time and at an easy pace 200 Meter Jog 5 Thrusters  1 Rope Climb *Focus on Technique WOD: “Tommy V” 21 Thrusters 115/75 12 Rope Climbs 15 Thrusters 115/75 9 Rope Climbs 9 Thrusters 115/75 6 Rope Climbs *No time cap for regular class SS2: Use remaining time to...Read More

SS: Push Press 1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 1×3@95% WOD: “15 Minute AMRAP” 20 Pistols (total) 1 Tire Flip Sprint to Fire Hydrant 20 KBS 55/35 ADV:70/55 Sprint to tires 1 Tire Flip ***WOD should be done outside. Assemble KB’s in grass near fire hydrant for good street view. Use scissor lunge (or lunges if scissors...Read More

SS: Back Squat 1×5@55%, 1×4@65%, 1×3@75%, 1×3@85%, 1×3@95% WOD: “For Time” 20 Burpee-Over-the-Box-Jumps 24/20 ADV:30/24 30 Throwing Medball Sit Ups 40 Alternating DB Snatch 50/35 (Total) 50 OH DB Lunges (total, 25R/25L broken up anyhow) *All 1 armed movements are total and not each. Medball sit ups are the version where you sit near a...Read More

WOD: “2015 Masters Qualifier Event 3” “2RFT” 1000 Meter Row 50 Thrusters 65/35 30 C2B Pullups  SS: Depending on the time remaining athletes choice to work to a max on a lift of their choice (No Back Squats or Push Press allowed) or spend time mastering a skill that the athlete struggles with ie. HSPU,...Read More

SS/Core: 5 Rounds 1 Minute ME weighted Step Ups 20″ Box for all 1 Minute Push Up Plank Hold 1 Minute Rest *Athlete should have a KB or DB in each hand, choose a challenging weight but one light enough so you can work the whole minute without setting the weights down. WOD:”20 Minute AMRAP”...Read More

SS: 20 Minutes to finish all prescribed repetitions.  50 Pull Ups ADV: Strict 40 Knees to Elbows ADV: T2B 30 HSPU ADV: Deficit HSPU 20 Skin The Cats ADV: 10 Muscle Ups bar or ring 10 Rope Climbs ADV: Legless   *This list does not need to be completed in order, in fact, athletes are...Read More

Which is worse? You be the judge…. SS: Back Squat 1×4@50%, 1×4@60%, 1×4@70%, 1×4@80%, 4×4@90% WOD: “For Time” 100 Double Unders 400 Meter Farmers Carry 30 Hang Power Cleans 115/75 ADV: 135/95 20 Thrusters 115/75 ADV: 135/95 10 Rope Climbs ADV: Legless or Muscle upRead More

Looks like it’s going to be raining for days. Please thank A Coach for keeping our floor clean during the mud. I love a clean ship, thanks Coach Rocky!Read More