Tuesday 111213   Fitness   WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups   WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go at them at a nice steady pace and save some energy for the overhead squats and muscle ups. When you get to the overhead squats you want to make sure you are ready before getting that weight up overhead. The overhead squats should be broken up. The rep scheme will vary depending on the individual, most people should break them up into 3 sets of 10. When you are resting in between overhead squats, try and rest the bar on your back so you do not have to get the bar off the ground again....Read more

Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   15 min time cap   Olympic Lifting:     Clean work up to a heavy single. 15 minute time cap      Sport:       WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   15 minute time cap    Olympic Lifting:       Clean work up to a heavy single 15 minute time cap   Strength:        Front Squats  3×5 across                  Read more

WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap   WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you gasping for air if done at the correct pace. This is why we are going to pace the 1k row so that when we get to our thrusters, we are not completely burnt out. The rep scheme for thrusters will vary depending on the person, but you want to break them up into sets where you take as minimal rest as possible. When you are resting, the best place to rest the bar is on your back as if you were going to squat. As soon as you have caught your breathe and allowed your...Read more

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 you both physically and mentally to complete the set of 10. To keep a steady pace I would recommend breaking up the pull-ups into sets that you can manage throughout the entire workout. When doing the double unders just try to get through them unbroken. As each round passes the front squats will become more challenging, so make sure you scale appropriately and break up each movement into rep schemes that you know you can handle the entire time of the workout.   2.  Skills EMOM for 10 minutes: 10 Toes to Bar    Read more