AFFILIATE CUP MEETING AT 8:30 WOD teams of 3 5 minute amrap 10m (length of gym) broad jumps down 10m bear crawl back 1 minute rest 5 minute amrap 10 wall ball 10 Kb swings 35/55 1 minute rest 5 minute amrap 10 pullups 10 pushups *these will be done in a r... Continue Reading

SWOD DL 12×2 @ 55% + 20% band tension at top of lift BENCH 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 90% WOD 12 minute AMRAP 7push press 65/95 7  k2e 7 box jumps 16/20

There is no mobility today.  Rest up, get outdoors if you can. To clarify the point of the strength training before a WOD, the goal is to steadily increase your strength levels in all areas so you can increase the weight you use in a WOD. Please, scale y... Continue Reading

SWOD Front Squat 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 @ 90% WOD “Elizabeth” 21-15-9 Squat Cleans (use no more than 50% of max) Ring Dips Then 40 GHD sit-ups Ring Dip scaling (based on max ring dips) max ring dips > 21 perfo... Continue Reading

WOD 2 minutes of  burpee pull-ups 1 minute rest 2 minutes of Kb snatch 35/55 (1 minute left hand/1 minute right hand) 1 minute rest rest Repeat once more through then 100 double unders for time