• 090923 Wednesday “Siamese Twins”

    090923 Wednesday “Siamese Twins”

    Strength/Skill Work: Power Clean Optional work-sets: Power clean+clean @ 75% x4 sets WOD Max reps of the following exercises are to be completed within the allotted time. Couplet A 4 rounds of: 40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 20 seconds rest 40 seconds Ring Dips 20 seconds […]

  • 090922 Tuesday “Lordy, lordy…”

    090922 Tuesday “Lordy, lordy…”

    Strength/Skill Work: Push-press WOD 40 double unders (120 singles jumps) 40 push-ups 40 box jumps 40 push press (50-60% of today’s max) 40 power cleans (same as push-press) For time.

  • 090921 Monday “WP Trouble”

    090921 Monday “WP Trouble”

    Strength/Skill: Overhead Squats WOD: 3 Rounds for Time: 9 Pullups 12 Burpees 15 Front Squats (Use a weight that you can get all 15 front squats without setting bar down, approximately 50-60% of 1rm)

  • 090919 Saturday “Adepto Animum”

    090919 Saturday “Adepto Animum”

    Strength/Skill Work: Sprint mechanics and POSE distance running WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: Same as Round […]

  • 090918 Friday “The Great Heights”

    090918 Friday “The Great Heights”

    Strength/Skill Work: Thruster WOD Complete as many rounds as possible in 12 minutes of: 15 Ball slams 9 pull-ups 7highbox jumps (28″/24″ or whatever if challenging but allows you to be confident that you can get up there!)

  • 090917 Thursday “Dutch”

    090917 Thursday “Dutch”

    Strength/Skill Work: Hang Power Clean WOD There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in theOHSto get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those […]

  • 090916 Wednesday “Over, Under and Through”

    090916 Wednesday “Over, Under and Through”

    Strength/Skill Work: Max height box jump WOD 50 Double unders (or 150 single jumps) 20-15-10-5 Power Snatch (115/75lbs) Kettlebell swing (1.5 pood/1 pood) 50 Double unders For time.

  • 090915 Tuesday “New England”

    090915 Tuesday  “New England”

    Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed […]