Workout of the Day

409, 2015

We will be having a WOD on Labor day at 9:30am.  This will be the one WOD for the day so please come get one in then enjoy your day off.   A big performance this morning by Scott E who is really starting to get those HSPU.  It is great to see an athlete like Scott barely get one HSPU his first attempt at the movement then 3 months later crack off around 28+.  See you guys tomorrow

15 Min to build to a challenging 15 sec overhead barbell walk (no more then 8 attempts)

“The Pinata”

2 Rounds

Running Clock

3 Min complete 500M row all out effort (rest with remaining time)

3 min complete ME Shoulder to Overhead for 1:45 95/65 rest with remaining time

3 Min complete ME Sit-ups for 1:45

ALL OUT ROW!!!!!  Write row times and both rounds of S2O and Sit-ups

309, 2015

It was a really good night in elements.  Some huge leaps forward on the C&J.  New athletes like Sean, Joe, Joanne, and Becca were starting to click on this movement.  Stoked to see everyone focus on their speed under the bar on the clean and then on the jerk.  Keep up the goods work guys.  See you tomorrow

Front Rack Barbell Step Up to 20′

8-8-6-6-4-4 (alt legs no using opposite leg, keep opposite foot off box until your hips are open and you are upright)

“The Burn”

16 Min AMRAP

200 Meter Run

16 Jumping Air Squats (off ground at least 2 inches)

12 Pull-ups

8 Handstand Push Ups

209, 2015

Big efforts on that 4th round, I saw a lot of you dig deep through the day.  Great Pendlay rows as well.  For class bigger then 13 tomorrow lets have half of you start on ring dips and half on cleans.  Faster athletes with dips start with dips.  Then go to whatever rings are open.  Get low on those jerks!!  If you can complete 7+ Power Cleans at 185# unbroken bump it to that weight for WOD.  Welcome back to Christine G!!  Make sure you HIT your bicep to shoulder on every Ring Dip for it to be a Rx WOD.

10 Min to warm up Clean & Jerk

5×1 of Full Clean & Split Jerk at 85-90% (try to be at 90%)

“Elizabeth’s Bulking”


Power Clean 165/113

Ring Dips

109, 2015

A lot more progress on the full snatch today.  You guys are really starting to get it.  The speed under the bar was changed dramatically in the last 3 weeks.  That WOD was no joke.  Huge effort by Coach Krista tonight getting 8+.  Some great efforts by the new comers in the 7 tonight as well.  Courtney, Joe, and Luc all hammering that technique.  See you guys tomorrow

10 Min EMOM

3 Pendlay Rows (explode to top and 2 Full seconds to go back to ground.  Hit ground with every rep) Build on weight totals from two weeks ago

“Shuck N’ Jive”

4 Rounds

1 Min ME Wallballs 20/14

1 Min Kettle Swings 53/35

1 Min Box Jumps 24/20 (step down every rep)

1 Min Toes to Bar

1 Min Rest

Post each round separately

3108, 2015

Hope you guys were out there enjoying the weather.  Back at it working on that full snatch tomorrow.  No misses at 90%, get low fast and stay tight.  Some great work being done at open box today.  Dan C hitting the high hang full clean to improve his speed under the bar and bar path.  Dan rally was getting it by the end.  This is a great hour to improve those weaknesses guys.  The athletes that use it consistently make big gains during these 4-8 hours a month.  What ever weight you pick for the OHS you should be able to get through the 6 reps unbroken.  So fresh if you use 135 you should be able to hit 10+ reps at 135 UB.  See you tomorrow


10 Min to warm up Full Snatch

5×1 rep at 85-90% (try to be at 90%) every 2:30 min

“The Wasp”

7 Min Ladder

1,2,3,4,5,6,7,8,9,10 Overhead Squat 135/85

1,2,3,4,5,6,7,8,9,19 Lateral Barbell Burpee’s (stand totally upright before jump)

2908, 2015

Great effort keeping that Kettle in your hands the entire WOD.  Did not see many breaks and got some 5+ WODs with one 6+ by Lisa M!  Get in here for a fun partner WOD tomorrow.

“Surf N’ Turf”

Teams of 2

1200 Meter Run

150 Double Under’s (3 min max work time) (p2 walking lunges)

100 Wallballs 20/14 (P2 is in a plank)

75 Deadlifts 185/135 (P2 is Handstand Hold or off box hold)

50 Double Unders (2 Min Max work time) (p2 walking lunges)

25 Partner Frog Jumps

1200 Meter Row (switch ever 200 meters all out sprint)

Post time