Category Archives: Uncategorized

Strength Back squat 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×2@85% ***warmup and cooldown with 15 snatch balance with just the bar or PVC. Conditioning 100 wallballs 20/14 75 sit-ups 50 push press 95/65 25 pull-ups 100 air squats 1 round for time: 20 min time cap

Great Saturday skills and drills workout today as well as the advanced wod! It was a tough one for sure. It was great to see everybody getting after killing their weaknesses! Hope everybody had a good thanksgiving and look forward to seeing y’all next week! Workout 100 air squat buy-in 15 power snatch 95/65 15Continue reading “113013”

Wanting to really start to drill in the importance of getting stable in the bottom of a squat! This is especially important when doing Olympic lifts that end with you quickly dropping to the bottom of that squat with a load you have to catch either overhead or in front rack position. Let’s think aboutContinue reading “112613”

Happy Monday!!! Strength Back squat To be done with a 3 pause at the very bottom! 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×2@80% 1×2@85% conditioning 10 sit-ups 10 plate to overhead 10 rounds for time

I think this is going to be one of our last community WODs. We are looking to put together a competitor Saturday workout as well as some nutrition and skill practice on Saturdays. This information can be found on our website’s schedule. We will see how it goes though! Workout 25 kb swings 53/26 10Continue reading “112313”

This was a tough Friday workout! We all have to remember to be aware if the technical aspect of our fitness as well as the strength and endurance aspect. It’s that technique that will make you better as well as more biomechanically sound! Strength 1. 10 min to establish max snatch 2. 10 min toContinue reading “112213”

Great workout tonight! Shout out to Lance for throwing down like a baller and killing wod #2! Strength/oly 1 power snatch + 1 full snatch for 30 reps Front squat 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning 20 wallballs 15 power cleans 65/95 10 burpees 5 pull-ups 3 rounds for time

Brutal conditioning workout tonight. Everybody really liked it! Strength Squat cleans 30 reps for form Deadlifts 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning (400) 25 air squats 25 kb swings 53/26 25 push-ups 25 kb sumo high pulls 53/26 4 rounds for time

Strength/Oly 30 jerks for form – alt split and push stance Push press: 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning 10 deadlifts 15 burpees (over bar) 20 sit-ups 4 rounds for time

Strength/Oly 1. 20 reps of full snatch either for form or up to 75% 2. Back squat 1×10@65% 1×8@70% 1×6@75% 1×4@ 80% 1×2@85% 1×1@90% Conditioning: 10 pull-ups 12 push press 95/65 14 sit-ups 5 rounds for time