Buy In: Deadlift 3, 5 or 7 WOD: 3 Rounds for time 10 Hand Stand Push Ups 10 Deadlifts 225/135 50 Air Squats Rest 2 Minute between rounds *Scale Up: 275/185 Deadlifts   Cash-Out: Stretch   For today’s buy in we are going to perform the deadlift.  Work towards a 3, 5 or 7 rep [… Read More]

Buy In: Back Squat 3, 5, or 7 WOD: “Helen” 3 Rounds for time 400M Run 21 KB Swings 53/35 12 Pull-Ups Last Performed: 2/25/13 and 1/7/13 Cash-Out: Stretch   For today’s buy in we are going to perform the back squat.  As usual perform 3, 5, or 7 reps.  If you are feeling strong go [… Read More]

Buy In: Hang Clean Tech WOD: 5 Rounds for Time: 5 Hang Clean 135/95 10 Toes 2 Bar 15 Sit-Ups SCALE UP: 155/115 Cash-Out: Stretch The buy in for today’s workout will focus on the second pull and pull under for the clean technique. Speed UNDER the bar is just as important on the olympic [… Read More]

Buy In: Deadlift 3, 5, or 7 WOD: AMRAP 15 Minutes 200M Run 12 KB Swings 53/35 12 Box Jumps 24/20 Scale Up: 30/24 Cash-Out: Stretch   For today’s buy in we are going to perform the deadlift. From last weeks numbers, try to hit 5-10lbs heavier. Choose between 3, 5 or 7 rep max. [… Read More]

Buy In: Handstand Holds Kipping Handstand Push-Up Practice WOD: 5 Rounds for time 6 Handstand Push-Ups 9 Thrusters 95/65 12 KB Swings 53/35 Cash-Out: Stretch For today’s buy in we will be practicing our handstand holds, and the kipping handstand push-up. For those that performed Monday’s WOD, your back and shoulders will be a bit [… Read More]

Buy In: 3 Position Snatch Drill 5 X 3 WOD: 5 Rounds: 4 Hang (Squat) Snatch 6 Ring Dips 8 Burpees Cash-Out: Stretch   For today’s buy in we are going to practice a snatch drill.  This snatch drill is a called a 3 position snatch and is designed to reinforce each “Pull” of the [… Read More]

Buy In: Handstand Practice WOD: 5 Rounds 15 Deadlifts 185/135 15 Box Jumps 24/20 1 Minute Plank Hold – No Piking/No Slacking *Penalty for missing the plank hold – 400M Run or 35 Calories on Airdyne TIME CAP 15 Minutes Cash-Out: Stretch For today’s buy in we are going to continue with handstand push-up work. [… Read More]

Buy In: Deadlift 3, 5, or 7 WOD: AMRAP 12 Minutes 8 Pull-Ups 4 Hand Stand Push-Ups 2 Pull-Overs SCALE UP:  Deficit Handstand Push-Ups – 2 Bumper Plates, head touches floor.  Or Parallettes with Abmats underneath Cash-Out: Stretch – Banded Shoulder Stretch For today’s buy in we are going back to the standard deadlift.  Just [… Read More]

Buy In: Power Clean and Jerk Practice WOD: 5 Rounds For time: 200M Run 15 KB Swings 53/35 15 Push Ups Cash-Out: Practice Toes 2 Bar   For today’s buy in we are going to spend this time working on the power clean and jerk.  As a class we will work on technique, but not [… Read More]

Buy In: Every 30 seconds for 5 minutes 3 Power Cleans WOD: AMRAP 10 Minutes 7 Pull-Ups 7 Deadlift 185/135 100M Run Cash-Out: Stretch For today’s buy in we are going to play with a volume set of power cleans.  I know what your thinking, we’ve done power cleans this week.  Then keep the weight [… Read More]