Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person. “Filthy Fifty” For time: 50 Box jumps, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 Walking lunges 50 Knees to elbows 50 Push presses, 45# 50 Supermans 50 Wall balls, 20/14# 50 Burpees 50 Double undersRead more

Find the heaviest weight you can do for the complex: hang power snatch + hang snatch. You must hold onto the bar, no resetting between the two movements. The first part (hang power snatch) starts from the thighs and ends in any squat above parallel, typically a quarter squat. The second part (hang snatch) starts from the thighs, but ends in a full squat below parallel. Use that same weight for the barbell in the metcon. Here you will do standard deadlifts and power snatches – the power snatch starts from the ground each time and finishes above parallel, typically, a quarter squat. You may do the deadlifts in a conventional fashion or a snatch grip. Strength Hang power snatch + hang snatch Conditioning 4 rounds for time: 10 deadlifts 7 power snatches use weight from strengthRead more

For strength, do 5 back squats with a 3 second pause in the bottom position of each squat. Find the heaviest weight you can do for 5. The metcon consists of 3 separate rounds. Each round is 3 minutes long and you will find AMRAP of “Cindy” style reps and movements. Only full rounds will count. Start at pull-ups each round no matter where you left off. Your score will be one number – the total amount of full rounds completed across 3 sets. Strength Pause back squat 5, 5, 5 Conditioning 3 rounds of AMRAP in 3 min: 5 pull-ups 10 push-ups 15 air squats rest 1 minuteRead more

Push press should come from the rack today – find your 1RM! If you fail at some point, at least you know the prior lift is your max. “Grace” clean and jerks should be power cleans and push jerks or push presses. The intent is to keep this under 10 minutes. The fastest in the world can do this in a little over a minute, but if you finish 3-6 minutes, that’s still fast! Strength 1RM Push Press For Time “Grace” 30 clean and jerks, 135/95#Read more

Pair up in teams of two for this WOD.  You’ll be starting with a buy in to test the posterior chain, then its onto a classic benchmark WOD.  Runs must be completed together, reps may be split however you’d like,  have fun… FOR TIME  In teams of 2: 75 KB Swings then Team “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ballRead more