A simple couplet – clean and jerks + wall balls. Clean and jerks may be “Grace” style – power cleans and power jerks or even push presses. This will be as much a mental workout as it is physical. 5 rounds for time: 10 clean and jerks, 135/95# 30 wall balls, 20/14#Read more

Take the first part of class to find a new 20RM back squat. You should not do all warm-up sets with 20 reps – rather, do sets of 5-10 and “feel” it out if you haven’t done this. Those who have done a 20-rep will know that around rep 13 it gets spicy and you will need to grind it out. If you don’t feel it around rep 13, it’s too light. Compare to 9/6/15. Metcon is all about that vanity! Curls for the girls (and guys) and sit-ups. Do all curls first, then all sit-ups. For curls, use a barbell and be sure to hit full extension at the bottom (unlike globo-gym style) For sit-ups, standard is shoulder blades on the ground at the bottom and torso 90 degrees to the ground at the top. Strength 20RM back squat Conditioning Tabata: curls 45/33# sit-upsRead more

Hey guys, we’ll be having a shortened schedule for New Years Eve and New Years Day.  Hope to see you at the box on both days. Thursday 12/31 – 6am and Noon classes only Friday 1/1/16 New Years Day – Team WOD 10:00am / Open Gym 11:00amRead more

Strength is a snatch complex: hang snatch + snatch. Both parts land in a full squat. Do one complex every minute on the minute for ten sets. You may increase the weight at any point. For the metcon, OHSs are from the ground – you may full snatch the first one to count as your first OHS. You may choose to run or row for any round; for instance you may row 250m the first round, but then run 200m the second round. Strength Hang snatch + snatch EMOM for 10 minutes Conditioning AMRAP in 16 minutes: 10 OHS, 95/65# 15 toes-to-bar 20 box jumps, 24/20″ 25 KB swings, 53/35# 250m row or 200m runRead more

For today, pair up in teams of 2. Your task is to complete 90 thrusters and 90 pull-ups as fast as possible with only one person working at a time. You may partition this anyway you’d like and there are many possibilities. One is to do an alternating 21-15-9 of thrusters and pull-ups while another strategy is to get all of the thrusters done first, then all pull-ups (or vice versa). The work does not have to be equal between athletes; play to each other’s strengths. Every minute on the minute, you must stop what you’re doing and do 6 burpees as a team. Again, you may partition these as necessary, so you each may do 3, or one person may do 4 while the other does 2, etc. “Fran Gone Bad” For time, in teams of 2: 90 thrusters, 95/65# 90 pull-ups EMOM 6 burpeesRead more