For strength, you may build up in weight each set – these must be full squat clean and jerks (either power or split jerks) Record the heaviest weight achieved. The meton is a rotating station WOD, like Fight Gone Bad. You’ll start with hang power cleans and get as many reps as you can in 60 seconds. The second minute you’ll do wall-balls, third minute is shoulder to overhead, and fourth minute is weighted lunges with a KB. You may hold the KB anyway you’d like. Repeat this cycle twice more. The entire metcon should last exactly 12 minutes. Strength 1 Clean and Jerk Every 90 seconds for 10 sets Conditioning 3 rounds for total reps: Hang power cleans, 95/65# Wall balls, 20/14# Shoulder to overhead, 95/65# Weighted lunges, 53/35#Read more

For strength, work up to a heavy 5 rep deadlift. If you’re feeling good, go for a max, otherwise just keep it heavy. The metcon is a couplet of power snatches and ring dips. The weight should be light enough that you can string a few or do quick singles. You can scale the ring dips to box supported dips, parallette dips, or box dips.   Strength Deadlift 5-5-5 Conditioning 5 rounds for time: 5 power snatches, 115/75# 10 ring dipsRead more

Hey P, this is Bad ass…! (Vin) <– ha! thanks (P) For today, you can think of this as a 10 minute EMOM + 10 minute EMOM + 5 minute AMRAP. The first EMOM consists of double unders and push-ups. Some of you will be proficient enough to get this work done in less than 20 seconds, others will take longer. If you find you can barely make the first minute, then scale down to an appropriate number. Same for the second EMOM of KB swings and sit-ups. At 20 minutes (20:00 exactly) you have five minutes to do as many burpees as you can. The AMRAP is over at exactly 25:00. EMOM from 0:00 to 9:00: 20 double unders 10 push-ups EMOM from 10:00-19:00: 10 KB swings, 53/35# 10 sit-ups (RX+ T2B) at 20:00, AMRAP in 5 minutes of: burpeesRead more

Just a quick reminder about our shortened schedule this week. Monday, Tuesday, Wednesday – regular schedule Thursday 12/24 6am and noon only Friday 12/25 – Christmas Day – CLOSED Saturday 12/26 10:00am WOD / 11:00am Open Gym Sunday 12/27 – regular scheduleRead more

Strength is finding a two rep front squat out of the rack. Then for the metcon, you’ll have 10 minutes to row 1000 meters and then with remaining time, accumulate as many full cleans as you can. These must be full squat and stand up with hips open and bar in the front rack position. Your score is the number of cleans. Strength 2RM Front squat Conditioning AMRAP in 10 minutes: 1000m row ME cleans, 135/95#Read more