Today should be treated as intervals – try to get the work done as quickly as possible knowing you have 30 seconds to rest before going again. Repeat in this fashion for 21 minutes. You’ll have to time yourself for the rest. AMRAP in 21 minutes: 1 rope climbs 7 knees-to-elbows 7 push presses, 95/65# rest 30 secondsRead more

The majority of class should be spent working up to a 1RM deadlift. Give yourself enough time between attempts – don’t rush it just to get it done. The cash out is quick – a 200m sprint (yellow pole to cone) and 30 burpees as fast as you can. Strength 1RM Dead lift Conditioning For time: 200m run 30 burpeesRead more

Thanks to everyone who purchased a hoodie and made a donation to Barbells 4 Boobs.  We’ll be hosting the WOD “Helen Meets Grace” this Saturday starting at 9am.  You’re encouraged to wear some pink stuff if you have it.  The format for classes will be as follows: 9:00am Group Warm-up and standards, if you don’t have a teammate by this time, we’ll pair you up. 9:30 first heat is off and running We will continue to run heats until everyone has done the WOD, but will not officially start a 10:00am class. Open gym will run in conjunction with this event for those that need to “do work” or “#moveweight” See you there, and thank you for participatingRead more

Work up and do three heavy sets of two overhead squats. If you need to work on mobility between sets, then do so. For the metcon, choose a very manageable weight for the power snatches. Singles are fine, but you should be able to get back on the bar right away. An Rx athlete will probably string 3-5 of them though. Scale HSPUs to pike box, wall walks (3), or stink bugs. Scale the number of double unders if needed. Strength Overhead Squat 2,2,2 Conditioning 4 rounds for time: 10 power snatches, 95/65# 10 HSPUs 30 double undersRead more

Rx+ option is to use 70/53 for KB weights. To setup for the deadlifts, have KBs on the outside of your feet and grasp the bell like you would start a farmer’s carry. Make sure to set your back and use your legs to drive up. Try not to flop the bells down on the descent. AMRAP in 20 min. 400m run 20 toes-through-rings 20 KB deadlifts, 53/35 (70/53 Rx+)Read more