https://www.youtube.com/watch?v=GrTdasUVpSw For “Gwen” build up and experimet to find the appropriate weight to use for this WOD. Your challenge is to select a weight that you can string unbroken sets of 15-12 and 9 of the clean and jerk. There is no time component, but the sets must be unbroken. Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. If you went light or treated this like a technique day, thats ok, but make sure to go hard on the 2K row before you leave today. Conditioning “Gwen” 15-12-9 Clean and Jerk (AHAP) not for time Cash-out For Time – 2K RowRead more

Let’s hit a long EMOM today, scale to a power snatch weight that will allow for quick singles. Your choice on element 4 today, row calories / bike calories or work double unders. Conditioning EMOM x 24 A. 4 Power Snatches (135/95) B. 2 Rope Climbs C. 12 Box Jump Overs D. Athletes Choice Monostructural Cash Out Cash Out – Accessory Work Not For Time complete 30 chest to bar pull-ups or 100 Double Unders if not used in WODRead more

Take 20 minutes and build up to a heavy 3 rep push jerk today. Speed under the bar and fire that head through the window! Let’s hit some big numbers. Conditioning is 3 rounds for time – moderate barbell work plus some burpees for our engine and of course a gymnastics move! Scale the barbell work so that the sets of 10 are heavy but unbroken. (or close to it) Strength Take 20 Minutes to find a Push Jerk 3RM Conditioning 3 Rounds for Time 10 Shoulder to Overhead (135/95) 15 Burpees over Bar 20 Toes to BarRead more

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. Today for “The Chief” we’ll use a “pick up where you left off” format. We have used other styles in the past. Go fast and hard for all 5 rounds and earn your rest. Coaches will be watching for legit push-ups...Read more

Let’s hit some skill work paired with some explosive jumps today to start things off, this will help is get ready for the met-con, and dial in mobility. The Met-con a is straight forward couplet with a twist. Hit 30 double unders between each round and to finish the WOD. Skill / Prep EMOM x 10 A. Snatch Balance / Pause OHS 2+2(light) B. High Box Jump  x 3 (36/30) Conditioning For Time 20-10-5 Overhead Squats (95/65) Burpee Pull-ups w/ 30 double unders between each roundRead more