October 25, 2022

For time:30 Pull-ups15 Squat Cleans, 135/95 lbs20 Chest-to-bar Pull-ups10 Squat Cleans, 185/125 lbs10 Bar Muscle-ups5 Squat Cleans, 225/155 lbsGoal: Sub 12 min We have a for-time workout on deck for today that involves gymnastics and weightlifting! Notice that with each round the gymnastics gets more complex and the weight on the barbell becomes heavier. We […]

October 24, 2022

Heavy Day! Pause Back Squat 5-5-5 Continuing with our back squat progression. Today we have 3 sets of 5 pause back squats. Build to a challenging set of 5 and perform a total of 3 sets pausing for :03seconds at the bottom of each rep. This is such a valuable lift to learn better control […]

October 22, 2022

8am-10am: Open Gym10am: Group WOD Teams of 2 – for time:70 Thrusters, 115/75 lbs70 Box Jump Overs, 24/20 in70 Hand Release Push-ups70m Farmer Carry, 53/35 lbs Goal: Sub 20 min Another chipper feel for the week but this time some higher reps and working in teams of two. Each person will need their own barbell […]

October 21, 2022

Part 1Hang Power Snatch1 x 1 Part #1 will have you taking 15-minutes to build to a heavy single in the hang power snatch. There will be no prior build-up sets to the start of the 15-minute clock. Once the clock is started you will build in weight focusing on technique and quality reps. The […]

October 20, 2022

For time:10 Hang Power Cleans, 205/145 lbs20 Alternating Dumbbell Box Step-ups, 50/35 lbs30 Toes-to-bars40 Bike Calories Goal: Sub 9 min A simple chipper with ascending reps. Hang Power Clean should be heavy but allow you to still cycle some reps confidently. Ideally you can complete the set in no more than 3-4 sets. Box Step […]

October 19, 2022

Complete as many rounds as possible in 12 mins of:9 Dumbbell Front Squats, 50/35 lbs6 Dumbbell Ground-to-Overheads, 50/35 lbs3 Ring Muscle-upsGoal: 6 Rounds AMRAP is on deck for today! The loading in this workout is intended to be light to moderate. Ideally, you should be able to get all squats and ground to overhead done […]