Lets turn on those engines today and go for max rounds and reps. We’ll spend time before class finding appropriate weights and mobilizing for this long sweat fest. AMRAP in 20 minutes 10 Box Jump Overs (24/20) 10 Pull-ups 10 Shoulder to Overhead (115/75) 10/8 Calorie RowRead more

https://youtu.be/_jPWEHf4w0A Titan is back and today is test day. Lets start the day with a practice complex designed to get you ready to test your 1RM. After warm-up, dive into a complex of 1 power clean and + one front squat. The idea here is to dial in your pulling mechanics and accelerate the bar nice and high as well as to prepare your for pulling under the bar by loosening up your bottom position. record your heaviest lift that you receive below parallel. Titan 3 Day 1 Practice 0:00-7:00 Titan Clean Complex 1 x 5 (start at 50% est. 1RM) Power Clean + Front Squat Test 0:00-20:00 1 RM Squat Clean For Time Run 400M 80 Wall Ball Shots (20/14) Run 400M hard time cap 12 minutesRead more

For strength set up with 50% of your max dead lift, each minute hit a set of 5 reps returning the last rep to the ground.  After each set add weight before the next minute to the dead lift based on feel. Strength Dead lift x 5 EMOM for 6 minutes starting at 50% 1RM Conditioning 5 Rounds for Time 20 Kettlebell Swings (53/35) 40 Double unders 20  sit-upsRead more

British Hero WOD: Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland. Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident. AMRAP in 20 minutes 7 Squat Cleans (95/65) 7 Push Press (95/65) 7 Back Squats (95/65) 200 meter Run RX+ 115/75Read more

Its time for a benchmark!  Let’s get dialed in with a quick EMOM then hit “Jackie”.  *coaches note, run Jackie in two heats.  Athletes may choose weight for thrusters based on ability. Strength / WOD prep EMOM x 8 A. 3 Squat Clean Thrusters B. 5 Calorie Row + Strict Pull-ups x 3-5 “Jackie” 1000M Row 50 thrusters 45# 30 Pull-upsRead more