March 1

Be Fast

Strength

A. 5 x 1 Snatch Pull + 1 Hang Snatch

B1. 3 x BW Sled Push

B2. 3 x ME Toes to Bar

Feb 28

Strength

A1. 3-5 Wall Climb

A2. 1 min Plank

MetCon

4 Rounds of:

400m Run

30 Double Under (or 1 min of Double Under work)

2 min Rest

Cash Out

50 (25/L - 25/R) Sledgehammer Strikes - AQAP

Feb 27

Strength

5 x 1 Power Clean + 2 Front Squat

MetCon

10 Rounds of:

10 Pull Up

10 Push Up

Feb 26

Strength

5 x 1 Vertical Jump

MetCon

Open WOD 12.3

18 min AMRAP of:

15 Box Jump

12 Push Press (115#/75#)

9 Toes To Bar

Feb 25

Strength

A1. 5 x 1 Power Snatch

A2. 5 x 1 Broad Jump

MetCon

12-9-6-3

Power Snatch (95#/65#)

Burpee

Feb 22

In the GHD sit up, a sharp extension of the legs on the way up engages the rectus femoris and accelerates the torso's ascent.

Strength

A. 5 x 1 Split Jerk

B. 4 x 3 Pause (2 sec) Back Squat

C. 30 GHD Sit Up - AQAP

6pm CompWOD followed by a Social Gathering!!

Open WOD 12.4

AMRAP for 12min

150 Wall Ball

90 Double Under

30 Muscle Up

Feb 21

Skill Work

5 x 30s Double Under

(1 min Rest)

MetCon

Alternating Tabata for 8 min

Push Up

Sit Up

Cash Out

2 min ME Log Roll (Hollow to Arch)

Feb 20

Ashley Presses 100# x 2

Strength

4 x ME Strict Toes to Bar

4 x 5-10 Single Arm KB Snatch

MetCon

15min AMRAP

10 KB Swing

10 Box Jump

10 Ring Dip

Friday CompWOD and Social this Friday @ 6pm.

*Some KB Snatch Technique (Click HERE)*

Feb 19

Strength

5 x 3 Press

MetCon

5 Rounds of:

10 Pull Up

10 Pistol (5e leg)

Cash Out

2:30 Plank

This Friday we will be hosting out CompWOD and Social @ 6pm. See you there!

Feb 18

Froning Snatches 300lbs

Strength

5 x 3 Deadlift (Perfect Form)

MetCon

Teams Of 2

Alternating for 15min or 10 Rounds of:

200m Run

10 KB Swing

10 Goblet Squat

Feb 15

Get your mobility on!

10 min to work up to a Heavy or Max Snatch

4 min Rest

10 min to work up to a Heavy or Max Clean and Jerk

4 min Rest

10 min to work up to a Heavy or Max Back Squat

Feb 14

Strength

A1. 4 x ME Supine Ring Row

A2. 4 x 10 Sledgehammer Strike

MetCon

For Time:

800m Run

10 Burpee

400m Run

20 Burpee

200m Run

30 Burpee

Feb 13

Skill Work

5 x 30s ME Double Under

MetCon

For Time:

15 Thruster (135#/95#)

200m Run

20 Thruster (95#/65#)

400m Run

30 Thruster (65#/35#)

800m Run

Feb 12

Strength

4 x 3 Push Press

MetCon

12min AMRAP

3 Wall Climb

6 Deadlift (155#/105#)

9 Jump and Touch (12"/8" above reach)

Feb 11

Strength

5-4-3-2-1

Front Squat

MetCon

"The Chief"

5 sets of:

3 min AMRAP 

3 Power Clean (135#/95#)

6 Push up

9 Air Squat

(1 min rest between sets)

Friday's CompWOD will be moved to Friday the 22nd @ 6pm.

Feb 8

Sound familiar? The wide grip is to get the bar up into your hip when snatching.

A. 7 x 1 Snatch Pull + 1 Snatch

(Heavy as Possible)

B. 3 x 3 Back Squat

(Heavy but still standing up fast)

Feb 7

"Running Jackie"

1000m Run

50 Thruster (35#/45#)

30 Pull Up

Cash Out

10min Slow Pace Jog

Feb 6

Strength

A1. 3 x 5 Weighted Pull Up

A2. 3 x 5 Weighted Ring Dip

MetCon

"Steven C."

50 Burpee Box Jump

24"/20"

Feb 5

Strength

A. Heavy Single - Split Jerk

B. 3 x 1 Split Jerk @ 90% of HS

MetCon

Open WOD 11.3

5min AMRAP

Squat Clean & Jerk

(165#/110#)

Feb 4

Strength

Heavy Single - Clean

MetCon

EMOM for 5min

30 sec ME Double Under

(2min Rest)

EMOM for 5min

15 KB Swing

(2min Rest)

EMOM for 5min

1 Long Shuttle Run