“Lynne” Thanks for the posts about benchmark WODs guys – lets hit one today!  This is how it works…. There is no time element to this WOD, you simply need to complete 5 rounds within the class time, and you may rest as needed between sets.  While using a spotter,  complete max reps of bench press, once you have completed your set immediately move to pull-ups and complete a max effort set. Rules: 1 You must use a spotter 2 You must move IMMEDIATELY from the bench to the bar.  This means that if you need chalk, do it before you bench. 3 Max effort means max effort, no leaving reps in the tank, if you don’t see a significant drop off after each set you are doing something wrong.  Your pull-up set is over once you come off the bar / rings, or can no longer achieve range of...Read more

For today we’ll be hitting some volume for the overhead squat. We’ve been working a lot on positioning and weight over the past two weeks. Today we lower the weight and go for sets of 10 increasing the weight if needed for each set. The goal here is to stay consistent with form across 10 reps, not to find a 10 RM. Drills this week if not yet able to overhead squat include PVC work, wall squats and holds. If you’ve been improving with this movement, try some pause overhead squats with a barbell. Sets of 5 with a 3 second pause should help you dial in positioning and create stability in the movement. “Overhead Squat” A. 10,10,10 B. If still needed take a 1RM test C. Drills 1. Overhead Squat Hold with PVC :30/:30 2. Pause Overhead Squats x 5 3. Wall Squats x 10 4 intervals resting between...Read more

Come in today and hit this 4 round burner. Try to keep moving on the box jumps and KB swings, while focusing on a solid kip for in the HSPU. Scale HSPU by range of motion, volume or go to box HSPU. Keep up the intensity and stay under 15 minutes Once the WOD is done, we’ll be breaking down and hitting some accessory work today. KB step ups will be using 2 KBs, advanced athletes try a front rack style, new members go with suitcase style your box height, most won’t need higher than 20″.   4 Rounds for Time 10 Box Jump Overs (24/20) 10 Handstand Push-ups 20 Kettlebell Swings (53/35) cap 15 minutes Accessory Work – Not For Time 3 Sets 10 Alternating KB Step -ups (53/35) paired with Strict Toes to bar (5-10)Read more

Each week we test our engines in a long workout, for today, lets through some skills in there and see where we are. Scale Double unders to a number that can be done in about a minute. Chest to bar pull-ups or pull-up progressions can be used in place of Bar muscle ups. Front squats will be coming from the ground today, clean your first rep! AMRAP in 22 minutes 40 Double Unders 5 Bar Muscle Ups 200 M Run 10 Front Squats (135/95)Read more

New rep scheme today for dead lift work.  Treat this as a super set moving from the dead lifts right into the Russian kettlebell swings.  Stay tight and return the tenth rep to the ground, and use a KB weight that is heavy but manageable for you over all three sets.  Percentages are high today, big jump from last week.  If needed, reduce loading by 5-10% based on ability Dead lift + Russian Kettlebell Swings 1 x 10 @ 65 % + 10 KB Swings (heavy) 1 x 10 @ 70% + 10 KB swings (heavy) 1 x 10 @ 75% + 10 KB Swings (heavy) Conditioning “Death by Snatch / Burpee” 115/75 On the first minute 1 power snatch + 1 burpee, on the second minute 2+2, third minute 3+3 etc etc…once you miss record the highest minute (as rounds) that you completed.  Take a minute off if needed...Read more