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

So a bunch of people crushed this workout when it was with back squats, lets see how we do with going overhead. The penalty for dropping is only half as bad this time, but I know some of us will have some running to do. Scale to a weight that you could hit for at least 20 when fresh. For Time 100 Shoulder to Overhead (135/95) *Run 200M every time you put down the bar *cap 20 minutesRead more

With Titan 3 starting next week today is a good opportunity to practice the meat of the snatch movement. Get comfortable pulling under the bar today. Find a weight that you can move under with speed and efficiency. Our met-con poses a challenging time cap….can you finish? Practice Spend 15 minutes working the hang snatch Conditioning 2 Rounds For Time 20 Front Squats (135/95) 30 Bar facing burpees 20 Toes to Bar (24/20) 30 Box Jumps (24/20) 16 minute capRead more