Buy In: Pull-Up Tech Practice (Kip/Butterfly) Power Snatch Tech WOD: 21-15-9 Power Snatch 115/85 Ring Dips *Scale up: 135/95 Cash-Out:  Stretch   For today’s buy in we are going to spend a little time on practicing the pull-up.  We are going to cover the basic kipping pull-up and the butterfly kip.  If you are struggling [… Read More]

Buy In: 3 Rounds of “Cindy” Power Clean Technique WOD: AMRAP 10 Minutes 12 Wallball 10ft/9ft, 20lb/14lb 6 Power Clean *Go as heavy or as light on the power clean as you feel comfortable. Cash-Out: Stretch Last week I overhead Coach Chris telling a his morning crew that he needed to get them performing “rounds [… Read More]

Buy In: Bench Press 5 X 5 WOD: 5 Rounds 10 Ring Push-Ups 20 Double Unders Cash-Out: Stretch For today’s buy in we are going to perform the bench press.  Double or Triple up and help spot each other. The bench press is an excellent strenght building exercise.  We don’t perform this often, because it’s [… Read More]

Buy In: Power Clean and Jerk Tech WOD: 3 Rounds 5 Clean and Jerk 155/105 10 Burpees SCALE UP: 185/135 Cash-Out: Stretch   For today’s buy in we are going to spend some time practice the technique for the power clean and jerk. For the workout we are going to perform a quick 3 round [… Read More]

Buy In: Deadlift 3.5 or 7 WOD: Tabata L-Sit Hold then AMRAP 10 Minutes 15 Medball Sit-Ups 20/14 30 Double Unders Cash-Out Stretch   For today’s buy in we are returning back to our standard deadlifts.  For the past 3 weeks we have been performing deadlifts on a raised platform.  Now attempt a 3, 5, [… Read More]

Buy In: Back Squat 3, 5, or 7 WOD: “Nicole” AMRAP 20 Minutes 400M Run Max Rep Pull-Ups Compare to last time: 1/21/13 and 7/30/12 Cash-Out: Stretch For today’s buy in we are going to perform the back squat.  Today we will continue our strength training.  Go for a 3, 5, or a 7 rep [… Read More]

Buy In: Death by 10 Meters 20 Minute CAP WOD: On the Minute for 6 Minutes: Even Max Handstand Push-Ups Odd: 6 Hang Power Clean 155/105 Cash-Out: Stretch For today’s buy in we are going to get a good warm-up, then perform death by 10 meters. Death by 10 meters is a fun little sprint [… Read More]

Buy In: Ring Dip Volume Training 5 Minutes 3 Ring Dips every 30 Seconds Strict, Kipping, Banded, or Weighted WOD: 15 Minute Ladder 3 Back Squats 155/105 50M Run 6 Back Squats 100M Run 9 Back Squats 150M Run 12 Back Squats 200M Run 15 Back Squats 250M Run Etc… Increase distance by 50M and [… Read More]

Buy In: Overhead Squat 3 RM WOD: “Betty” 5 Rounds 12 Push-Press 135/95 20 Box Jumps 24/20 Last Performed:  9/24/12 Cash-Out: Stretch   Today’s buy in will consist of the overhead squat.  Try to perform 5-10lbs more than last week.  Or, better yet, try to increase your range of motion by getting into a deeper [… Read More]

Buy In: Strict Pull-Up Volume Training Every 30 seconds for 5 Minutes 3 Pull-Ups WOD: AMRAP 10 Minutes: Ascending Ladder Start with 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, etc. Toes 2 Bar Push Jerk (Shoulder to anyway overhead) 95/65 Scale Up: 115/85 Cash-Out: Stretch For the buy in we are going to spend 5 minutes [… Read More]