For strength, work up to a heavy set of 5 – this might be a max or just relatively heavy depending on how you’re feeling. The metcon is an alternating tabata – Round 1 is pull-ups, round 2 is wall balls, round 3 is pull-ups, etc. for 16 rounds. Your score is total reps across...Read More
Get into groups of 3 – each of you will start at a different station and try to accumulate as many reps as possible. Clean and jerks are “Grace” style – power cleans and push presses or push jerks. KB step ups are holding a kettlebell anyhow and stepping up on a box. After 60...Read More
For strength, take 15-20 minutes working on the snatch complex. Both parts start in the hang and land either in the power position (above parallel) or squat position (below parallel). Hold onto the bar between each part (no dropping between the hang power and hang snatch) The metcon is a sandwich: start and end with...Read More
This is a workout from the upcoming Girls on Girls competition that some of our members are doing. You’ll pair up and come up with a strategy for this 10 minute AMRAP. The work can be split up any way you see fit – if one of you is a rowing machine and the other...Read More
Drew hit me up about coming up with a strategy for WOD one of the Festivus comp that a bunch of our men are doing on 12/12. Since I love talking about this stuff, here goes. For purposes of this post I’m thinking about Drew’s numbers, so keep that in mind and extrapolate for yourself....Read More
This is a chipper designed to test your gymnastic skills on the fives (5, 15, 25, 35 reps) Triple unders? Oh yeah! For those comfortable with double unders, here is a new challenge for you. (see progression video here: https://vimeo.com/65587520) Scale to 45 double unders if you’d rather scale down. As for the rest, hopefully...Read More
Today we’ll review the clean and split jerk in-depth during warm up. For those that haven’t properly learned the split jerk, this is a great opportunity to try something new. We’ll give the most of class for you to work on your lifts. Coaches have discretion for an unscored cash out if time allows. Strength...Read More
The Girls on Girls competition at CF KOP is just around the corner on Jan 16th. I know everyone is looking to have fun with this, but I also know that doing well is fun as hell, lets talk PREPARATION. I’m thinking we should try to get the ladies who are competing together for some...Read More
For strength find a heavy 5 rep push press and use that same weight for 3 total working sets. Be sure to use your legs for that initial dip and drive. The AMRAP starts with a run, then you’ll come in and do 10 shoulder to overheads – this means you can do push presses...Read More
Take the first 15-20 minutes of class to find a new 1RM overhead squat from the racks. You’ll want to get setup like a back squat and push press or jerk from that position to overhead. The metcon is 3 rounds for time of 9 front squats, 15 knees-to-elbows and 21 KB swings. Front squats...Read More
