TEAM WOD Teams of 3 (one working, two resting)* 9x200m Run 150 Push Press (95/65) 150 Sumo Deadlift High Pull (SDHP)  (95/65) 150 Push Press (95/65) 9x200m Run *Team must hold a single 53/35lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.    Read More

WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...Read More

WOD Prep: Kettlebell armbar 2 minutes per side   WOD: 1.  Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap   WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...Read More

  WOD: Open WOW 13.1 17 Minute AMRAP: 40 Burpees to a 6" target (75/45) pound Snatch, 30 reps 30 Burpees (135/75) pound Snatch, 30 reps 20 Burpees (165/100) pound Snatch, 30 reps 10 Burpees (210/120) pound Snatch, as many reps as possible   WOD Strategy: With another Open WOW ahead of us, we are...Read More

    WOD: 1. 15 minute AMRAP: 9 Deadlifts, (225/155) 12 Hand Release Push ups 15 Box Jumps, (24/20")   WOD Strategy: This AMRAP was an open workout back in 2011, which means that it is going to test your metabolic capacity. The only change to this workout is the weight of the deadlift. In...Read More

Monday (11/4)   WOD Prep: Rotator Cuff Stretch 2 Minutes per side   1. Olympic Lifting: 20 Minutes to establish a 1RM Snatch   2.  Metcon: 30 OHS, 115/80 30 TTB 20 Power Snatch, 115/80 20 TTB 10 Squat Snatch, 115/80 10 TTB   15 Minute Time Cap   WOD Strategy: 15 minutes is an...Read More

Sunday (11/3) WOD:   Karen   150 Wallballs for time (20/14)   Strength:   Front Squats 3×3 @ 85%          Read More

  Thursday (10/31) WOD Prep: PVC Pipe Pec Stretch 1 x 12 / Side   1. "Grace" For Time 30 Clean & Jerks (135/95) * 6 Minute Time Cap   WOD Strategy from Jason: "Grace" is a sprint, no ifs, ands, or buts about it.  If you are not under 6 minutes you have not...Read More

Tuesday 102913 WOD Prep: Wall Slides 3 x 10 1.  Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders WOD Strategy from Jason:  10 minutes is a little long to sprint but too short to pace it.  On the Wall Balls, set a comfortable pace and try to go UB.  If you must rest...Read More

  WOD Strategy "Liquid Cocaine" is a sprint.  We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes.  The cleans should be done either as TNG or with a drop and no hesitation right back to the bar.  Focus on form from...Read More