Constantly varied – not everything we do in life will be in the 10-15 minute range we usually like. Sometimes we need to go long, so today is one of those days. Cleans may be anyhow – power or full. Scale pull-ups with bands or ring rows per usual. Find a pace and settle into it; this is not one that you want to sprint out of the gate! AMRAP in 30 minutes: Run 400m 7 cleans, 155/105# 14 pull-upsRead more

Strength Oak – Week 3 Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Push presses, 95/65# Box jumps, 24/20″ For the metcon, push presses are going to be the most efficient for this type of workout, but you may read this as “shoulder to overhead” – so theoretically you may shoulder press, push press, or jerk. For box jumps, you’ll need to establish control on top of the box and then be able to jump or step down.Read more

Strength Split Jerk 2,2,2 Conditioning 5 rounds for time: 10 OHS, 95/65# 25 sit-ups 50 double undersRead more

HAPPY HALLOWEEN AND… “Helen Meets Grace” Teams of two 3 Rounds for time Run 400m 21 Swings 53/35# 12 Pull ups then… 30 Clean and jerks 135/95 EXTRA  POINTS FOR COSTUMES!!!Read more

For strength, do 3 sets of 5 heavy bench press – go for a 5RM if you’re feeling good. The metcon consists of two mini couplets: first you’ll do front squats (from the ground) and ring dips, then wall balls and push-ups. You will have two scores: total reps for the first and then total reps for the second. Strength Bench Press 5, 5, 5 Conditioning AMRAP in 5 minutes: 7 front squats, 135/95# 7 ring dips rest 3 minutes AMRAP in 5 minutes: 10 wall balls, 20/14# 10 push-upsRead more