We last hit this complex back on October 12th, and its brutal. Try to beat your last weight by 2.5-5 pounds. For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets about every 3 minutes (0:00, 3:00, 6:00, 9:00). For conditioning today, we’ve got a 14 minute AMRAP, straight forward movements, so go hard. Strength Complex 22 5 Strict Press + 10 Push press Conditioning AMRAP in 14 minutes 10 Box Jump Overs (24/20) 10 Pull-ups 10 Kettlebell Swings (55/35)Read more

Work your mid-line today during the first part of class. In an untimed format complete 30 strict toes to bar in as few sets as possible. If you’re still progressing to a strict T2B, complete kipping toes to bar, knees to elbows, lying toes to bar, weighted sit-ups or other scales. Ask a coach to find out which variation is best for your needs and ability. For the WOD, Rx + option is available today for those that can handle the heavier weight, keep moving throughout this met-con and don’t blow your wad on the buy in! Strength Accumulate 30 Strict Toes to Bar *or scaled versions For Time Buy in 1K Row 15-9-6 Power Snatch (115/75) (135/95) Back Squat (same bar)Read more

A fun Sunday chipper today, guys. Start with some mobility and get loose, be ready for lots of wall balls today, try to complete big sets when you’re fresh. For Time 30 Wall Balls 25 Pull-ups 30 Wall Balls 25 Overhead Plate Lunges (45/25) 30 Wall Balls 25 Push Press 95/65 30 Wall Balls  Read more

For strength today, hit 3 heavy sets of hang clean triples and record your heaviest. Focus on pulling under the bar and receiving in a nice vertical position. After that we’ll be hitting a 3 round Met-con, try to hit big sets on the dead lifts and scale ring dips to box versions or even push-ups if needed. Strength Hang Clean 3,3,3 Conditioning 3 Rounds for time 20 Dead lifts (165/115) 40 Double unders 10 Ring dips 2 Rope ClimbsRead more

Lets take a run at an old Open WOD today guys.  This is from 2011, and was a great test of lungs, skill and mobility.  Split up into 2 heats so that we can use counters and keep true to the culture and standards of the CrossFit Open. Before you hit the Met-Con, take the first 20 or so minutes of class to hit  a heavy-ish set of 5 overhead squats from the rack.  Don’t max out, just hit something that will make the met-con feel light.  In addition to working up on the overhead squat, work on any skills or progressions that you still need help on for the muscle up. Muscle Up Met Con scales Coaches Note** Scale suggestions Pull-ups, Pull-ups + push-ups, chest to bar pull-ups, ring pull-ups + push-ups Skill / Prep – 15 minutes Hit a moderate to heavy 5 rep overhead squat Muscle Up...Read more