• 101228 Tuesday “Police Truck”

    101228 Tuesday “Police Truck”

    Strength/Skill Work Push-press: Work to add a maximum of 10lbs to your previous 5 rep max OR complete the next work-set sequence if you missed your last push-press 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders This workout was last completed on 100927. New […]

  • 101227 Monday “Addam’s Family”

    101227 Monday “Addam’s Family”

    Strength/Skill Work Deadlift: 3-3-3-3-3-3-3 while following the tempo of 1031 (1 second to stand, no rest at the top, 3 seconds to lower, 1 second rest at the bottom) We are adapting our deadlift technique in order to improve our co-ordination with the movement and get stronger. We are starting to demand a tempo, or […]

  • 101225 Saturday The Gym is Closed!

    101225 Saturday The Gym is Closed!

    Merry Christmas!

  • 101224 Friday “Slam Dunk”

    101224 Friday “Slam Dunk”

    Strength/Skill Work Part I: Work towards being inverted for 2-3 minutes. Do so by practicing headstands and handstands with focus on an active shoulder position and neutral mindline. Part II: Find a partner for wheel barrel walks in which you will go for max distance in 1 minute. Rest for approximately 3 minutes and repeat […]

  • 101223 Thursday “Green Machine”

    101223 Thursday “Green Machine”

    Strength/Skill Work Power clean: Spend 15 minutes working up to a heavy double. If you reach your max before 15 minutes is up, go down ~20% and complete 2 reps every minute for the remaining amount of time. WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations […]

  • 101221 Wednesday “Little Dutch Boy”

    101221 Wednesday “Little Dutch Boy”

    Above is Dutch Lowy who programmed this workout for our affiliate last spring as one of the workouts to determine our affiliate team at regionals. Dutch recently took 5th place at the American Open in the 69kg weight class. At 151lbs he hit a 237.8lb snatch & 303.4 clean & jerk. Congrats Dutch!! Strength/Skill Work […]

  • 101221 Tuesday Ground to Overhead

    101221 Tuesday Ground to Overhead

    Strength/Skill Work: Split squats 5×8 reps at a 3010 tempo WOD In 10 minutes, complete as many reps as possible from ground to overhead. You may use any technique (power snatch, clean & jerk, clean & push-press, etc.) you like to move the load. Bar must be extended overhead with the knees and hips in […]

  • 101220 Monday Fragmented Fran

    101220 Monday Fragmented Fran

    Strength/Skill Work Overhead squats 5-5-5-5-5 The focus today is getting FULL depth on the OHS. For some of you this may result in a new 5RM for others just focus on your technique. Also, work to move up incrementally over each set. Maintain the weight across for remaining sets once you feel form is starting […]