August 31, 2020

Deload Week!This is a deload week and the overarching theme will be for quality, lower volume, and lower intensity. These weeks are really important when we are in this for the long haul. Taking a week to rest and recover will allow you to come back hungry and rested for more. For quality:400m Sled Drag […]

August 29, 2020

8am-10am: Open Gym10am: Group WOD For Time50 Sit-Up100 Alternating DB Snatch (50/35)200 Double Under400 meter RunGoal: Sub 16 min Two chippers in a week?! The alternating DB snatch is a weight that you should be able to cycle quickly and smoothly. Think, 20-30 reps without much concern. There is going to be a bit of […]

August 28, 2020

“Omar”For time:10 Thrusters (95/65)15 Bar Facing Burpees20 Thrusters25 Bar Facing Burpees30 Thrusters35 Bar Facing BurpeesGoal: Sub 12 min U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, […]

August 27, 2020

For time:40 Row Calories20 Handstand Push-ups30 Row Calories15 Handstand Push-ups 20 Row Calories10 Handstand Push-upsGoal: sub 15 mins Simple couplet today with a pull/push combo. See if you can push the pace a bit on the row and keep a strong and consistent cadence. With descending reps you should work to hold the same pace […]

August 26, 2020

3 Rounds For Time:Run 200 meters10 Bar Muscle Up5 Clean and Jerk (205/145)Goal: Sub 10 min Triplet with manageable work but some higher skill elements for the day. The run should be a fast pace since it’s only 200 meters but still allow you to hop on that bar for the muscle ups right when […]

August 25, 2020

“Filthy Fifty”For time:50 Box Jumps, 24/20 in50 Jumping Pull-ups50 Kettlebell Swings, 35/26 lbs50 Walking Lunges50 Knees-to-elbows50 Push Press, 45/35 lbs50 Back Extensions50 Wall Balls, 20/14 lbs50 Burpees50 Double Unders Goal: sub 25 mins Such a great, classic chipper and benchmark. If you’ve done this in the past take a look at your time and compare […]