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

Continue Oak Strength today, then get ready for a short but very demanding benchmark WOD!  If you’ve never tried “Diane”, get ready for her!  It’s a tough couplet that tests skill and your ability to move moderate weight for repetitions.  Use a challenging scale for the HSPUs, but keep the intensity up (i.e no negatives or skill work). Strength Oak Strong Conditioning “Diane” 21-15-9: Deadlifts, 225/155# HSPUsRead more

Complete your Oak strength, then choose a station to start at for the metcon. You’ll work for as many reps as possible in 45 seconds of whatever that movement is, then rest/transition for 15 seconds. Scale rope climbs to rope pulls 3:1, but for scoring purposes 3 rope pulls equals 1 rep. Repeat for a total of 4 rounds. (12 minutes) Your score is total reps + calories. Strength Oak Strong Conditioning 4 rounds of :45 of work, :15 transition: ME rope climbs ME row (cals) ME knees to elbowsRead more

Spend 15 minutes working on the pause snatch. It’s a full snatch (ground to full squat and stand up), but you pause with the bar at mid-thigh. This reinforces positioning and helps those who are prone to lifting the bar straight up instead of scooping it into the power position. Work up in weight across eight singles or more. For the burpee box jump-overs, you’ll do a burpee either facing or alongside the box and then jump over it and onto the other side. For this, you do not need to open your hips on top of the box if you don’t want to since the goal is to lay down on the floor and get over to the other side. Scale pull-ups to banded or ring rows and scale the number of double unders down if you need to (for those true beginners, you may scale to 2x single...Read more