For strength, work up to a heavy set of 5 – this might be a max or just relatively heavy depending on how you’re feeling. The metcon is an alternating tabata – Round 1 is pull-ups, round 2 is wall balls, round 3 is pull-ups, etc. for 16 rounds. Your score is total reps across all 16 rounds. Strength Bench Press 5,5,5 Conditioning Alternating Tabata (20 seconds on, 10 seconds off for 16 total rounds): Pull-ups Wall balls, 20/14#Read more

Get into groups of 3 – each of you will start at a different station and try to accumulate as many reps as possible. Clean and jerks are “Grace” style – power cleans and push presses or push jerks. KB step ups are holding a kettlebell anyhow and stepping up on a box. After 60 seconds, switch stations. Your score is the total amount of reps accumulated, so figure out how your team will keep track of numbers! In teams of 3, ME in 60 seconds at each station for 12 rounds: Rowing (calories) Clean and jerks, 135/95# KB step ups (53/35 to 24/20″)Read more

For strength, take 15-20 minutes working on the snatch complex. Both parts start in the hang and land either in the power position (above parallel) or squat position (below parallel). Hold onto the bar between each part (no dropping between the hang power and hang snatch) The metcon is a sandwich: start and end with 75 double unders. The middle part is a couplet of heavy thrusters and burpees over bar. Scale double unders to about 2-4 minutes of attempts or a scaled number of doubles. Thruster weight should be heavy for at least a set of 5 reps. Strength Hang power snatch + hang snatch 1, 1, 1, 1, 1 Conditioning For time: 75 double unders then 12-9-6 Thrusters, 135/95# Burpees over bar then 75 double undersRead more

This is a workout from the upcoming Girls on Girls competition that some of our members are doing. You’ll pair up and come up with a strategy for this 10 minute AMRAP. The work can be split up any way you see fit – if one of you is a rowing machine and the other is a gymnastic ninja, then each of you can take your respective strengths. You can also split the work in each movement. Your score will be rounds plus reps – if you finish on the row, each 100m will count as a rep. Strength Deadlift 8, 8, 8 Conditioning “Beefy Helen” AMRAP in 10 minutes with a partner: 500m row 42 KB swings, 70/53# 21 pull-upsRead more

Drew hit me up about coming up with a strategy for WOD one of the Festivus comp that a bunch of our men are doing on 12/12.  Since I love talking about this stuff, here goes.  For purposes of this post I’m thinking about Drew’s numbers, so keep that in mind and extrapolate for yourself. First thing you have to do is get through 4500 pounds of dead lifts, this is probably the easiest movement and you’ll be fresh, so we should load a good amount of weight here.  I like 185 for Drew on this (more for Gabe) you’ll be done in 24.5 reps, so that might be 2 quick sets.  Hit your burpees and then move to front squats. Not sure if the front squats are from the rack or not, I doubt it, just based on how the comp environment will be.  It would be best to...Read more