SS: 3 Minute ME Wallwalks *Control Decent and walk hands away from wall rather than sliding off the wall out of control. Standards for this movement are: Bottom of push up position heels to wall, walk hands closer to wall while simultaneously walking feet up wall until chest touches wall in handstand position, then walk...Read More
SS:8 Round Tabata 1 armed KBS *Switch arms each round Give a short break then 4 round Tabata alternating 1 armed KBS *Switch hands every swing *Please remember a one armed swing should not go OH but only to eye level or Russian style WOD: “5 RFT” 20 Burpees 20 Kettlbell Swings 55/35Read More
SS:5×10 Strict Pull ups *If you are proficient at strict pull ups experiment with different grips i.e. Wide grip, narrow grip, alternating grip, reverse grip etc. If you CANNOT do strict pull ups please do 15 5-count Pull up negatives then 25 banded pull ups *If using a band please use the least resistance possible...Read More
Resolutions, Goals, and Commitment It’s that time of year people are making resolutions and setting their goals for 2015. This month I want to talk about how to set realistic goals for yourself and how to achieve them. As coaches we want you to focus on performance goals as these will lead you to...Read More
SS:5×3 Power Clean- Light, Medium x2, Med-Heavy, Heavy WOD:21-15-9 Double Unders Pull ups Rest 1 Minute-then- 9-15-21 Push Press 95/65 Front Squat 95/65 *Score is time finished-1 minute Core: 3×15 GHD Sit up or 45 Weighted sit ups Read More
SS: Establish a 3RM Strict Press, then perform 1 Heavy single. *The single heavy attempt can be for a PR if you know you will get it, or can be less than your 1RM if you aren’t feeling it today, but the single heavy should be a successful rep. WOD:”3 “RFT” 21 Box Jumps JUMPS...Read More
SS: 5×3 Box Squat- 60%, 70%, 80%, 85%, 85-90%. *Relax hips and legs on top of box (core stays tight throughout movement) and fire off the box explosively coming to the top as fast as possible. WOD:15 Minute AMRAP 20 Wallballs 20/14 20 Dumbbell Snatch-45/25 (Total and alternating) ADV: Encouraged to go HEAVIER than prescribedRead More
This is our first installment of our in house competition day. Expect your coach to demand you meet the standards required for each movement through the whole WOD. No reps will occur if the standards are not being met. What class will be taking the podium? SS: 5×5 Romanian Deadlift Med-Heavy WOD: “10 RFT” 15...Read More
Ditch the idea of resolutions. Make your goals your lifestyle! SS: Strict Press 3×3, 2×2, 3×1 *Try to increase weight each set. attempt PR if you feel good. WOD: 5 Rounds for REPS: 45 second Max Effort Thrusters 95/65 ADV:115/75 45 Second Max Effort Kettlebell Swing 55/35 ADV: 70/55 Rest 1:30 Conditioning: 10 Rope Climbs...Read More
Looks like Dave is trying to prove himself as king of the box jump… if anyone beats this 54″ box jump (my PR is 53″:(…..) or does something awesome; first muscle up, snatches 200 pounds, climb a rope for the first time, etc. Enlist your coach to document your proof and you could end up...Read More
