Strength is a superset of push presses and rope climbs. Choose a weight that is fairly heavy for 5 push presses and stay at that weight across 5 sets. In between, do 1-3 rope climbs depending on your proficiency. Remember to use your legs to stand up on the rope rather than use your arms to pull yourself up. It makes a huge difference! The metcon is a familiar format: 1 minute to get 5 power snatches done and then as many burpees as possible in the remaining time. Then rest 1 minute. Do this for 5 rounds and your score is the total amount of burpees completed. Hand release burpees simply means you lift your hands off the floor slightly at the bottom of the burpee! Strength / Skill A.) 5 x 5 push presses B.) 5 x 1-3 rope climbs Conditioning 5 rounds for reps: 1 min. to...Read more

We will most likely see muscle-ups of some kind in the Open, so use the beginning of class to work on progressions for the bar and ring muscle-ups. Then we will revisit the Open workout “15.2.” This is an AMRAP that is designed not to have many rounds due to the high amount of reps per round. Use this link to read more about scaling options and look up your score from last year. Skill Muscle Up Open WOD 15.2 AMRAP in 14 minutes 7 muscle-ups 50 wall balls, 20/14# 100 double undersRead more

Take note that back squats today are PAUSE back squats – we’re looking for a 3 count hold in the bottom for each squat (“1 Mississippi, 2 Mississippi, 3 Mississippi”) and that count starts once you get to the bottom, not as you ascend. The metcon is straight forward – 3 rounds for time of 15 overhead squats and 15 toes-to-bar. Scale the weight so OHS’ take 1-3 sets to complete each round. Strength Pause Back squat 5, 5, 5 Conditioning 3 rounds for time: 15 overhead squats, 95/65# 15 toes-to-barRead more

In teams of 2, you’ll find a 3RM thruster from the ground. You’ll use 1 bar and have only 9 minutes to do so, so you must work quickly. The thruster comes from the ground and you may either power clean it or squat clean it. If you squat clean it, you may do your first thruster from there. After the strength component, setup your bars for the metcon. As partners, you will do an ascending ladder of clean and jerks, burpees, and box jumps. You may partition any part of this workout any way you would like. Some teams might have one person do one of each movement, then their partner does 2 of each movement, etc. while another team might switch partners after each movement is completed. You may also break up each set with your partner. Communication is key since only one person is allowed to work...Read more

Classes are cancelled today – 1/23/16Read more