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The Week Ahead 11/18…
Friends, Team, It's feeling firmly Fall, yet the mosquitoes persist. Unbelievable. At least we've got a great week ahead. A few challenging WODs, a terrific strength day, and some pistol and snatch skill development. Monday: [...]
The Week of 11/11 …
Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front [...]
The Week Ahead 11/4…
Team, I'm proud of you all for pushing it a bit the last few weeks. I don't think there have been a ton of "heroic" WODs, but they've been consistently challenging. Remember, if you find [...]
The Week Ahead 10/28
It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]
The Week Ahead, 10/20…
Happy Fall! With the days getting shorter, it feels like Autumn is here. I"m not sure how you morning athletes do it! A few notes, then the week ahead: Coach Jake, our wonderful and irreplaceable [...]
The Week Ahead 10/14…
Friends, Team, the week ahead: Monday - Chin-Up Strength and a throwback to the 2014 Open! For Weighted Chin-Ups, we're reducing reps from 5 to 2s and 1s in an effort to push that strength. [...]
WOD
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Partner WOD You Go I Go AMRAP 22 8 Rounds (4 Each) 8 Side Shuffle Run 100m then 8 Rounds (4 Each) 5 Front Squat (135/95) 8 DB Renegade Row (2x50/2x35) 10 Wall Balls (20/14) [...]
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STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise B1 Kipping HSPU Practice (1) 8 Minutes/3 Sets Practice WOD [...]
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STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Supinating Bent Over Row (2) 4x8/Arm WOD 3 Rounds 20 Overhead Lunges (10/10)(1x53/1x35) 15 AbMat Sit-Ups 8 Double Push-Up Burpee 12 Minute Cap
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STRENGTH A1 Strict Press (1) 4x5 A2 Weighted Chin-Up (*) 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band WOD 6 Rounds 8 Deadlift (155/105) Run 200m rest 30s
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STRENGTH A1 Power Snatch 10 Minutes to Build to B1 B1 E2MOM x 10 (20 Minutes) 2 Power Snatch 3 Box Jump (30"/24") WOD 5 Rounds for Time Accumulate 60s Side Plank (30s/30s) 100" Farmer's [...]
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DOUBLE STRENGTH A1 Back Squat (1) 8-8-5-5 A2 Half Kneeling Med Ball Throw 4x8/Side B1 Bulgarian Split Squat 4x8/leg B2 Pause Australian Row 4x10* *Pause 1s at top
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