LATEST WOD

Tuesday, May 8th

Tuesday, May 8th Strength: Strict C2B Chin-ups today are intended to be done with BW only. The extra range of motion will challenge you more than you think. If needed use partner assistance and perform chin over bar chin-ups. Metcon: The goal today is to work for 40s...

Monday, May 7th

Monday, May 7th Strength: Work up to a 3RM in box squat. This is the same technique as our speed box squats, ie. sit-back on the box while staying tight. Make sure you have two spotters, one on each side of the bar. Metcon: New benchmark workout today that involves...

Friday, May 4th

Friday, May 4th  Strength: Week 2 of Speed work with Hang Power Clean + Push Jerk + Split Jerk. Work with slightly heavier loading while still maintaining efficiency. Metcon: Benchmark piece "Grace" that should be near maximal effort. Loading should allow consistent...

Thursday, May 3rd

Thursday, May 3rd Strength: Today we are focusing on strength work only with a GPP/Accessory finisher. Back Squats should be slightly heavier than last week with each set still explosive out of the hole. All of the accessory work should be challenging. Strength Speed...

Wednesday, May 2nd

Wednesday, May 2nd Metcon: Today's workout entails 5k of rowing and 200 reps of wallballs. You can really attack this one however you see fit. It could be a good day to take it easy and focus on perfect rowing and wallballs. GPP For time with a partner: 2k Row 100...

Tuesday, May 1st

Tuesday, May 1st Strength: Take 8-10 singles and build to a 1RM Floor press. Try to beat your previous max by 5#'s and have a plan in place before starting of how you're going to beat your old number. Metcon: Pacing today should be around 75-80% for the entire...

Monday, April 30th

Monday, April 30th Strength: Today we are working for a max in a deadlift. This was last done on 12/29 Metcon: Today's benchmark workout is 100% strategy. Your pace for your burpees will be the difference maker and determine how fast you can knock out your squat...

Friday, April 27th

Friday, April 27th Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but...

Thursday, April 26th

Thursday, April 26th Strength: The purpose of today is to work on force development with "speed back squats". There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1 count in the...

Wednesday, April 25th

Wednesday, April 25th GPP: Grab two KBs, one light and one heavy. We are working for 8 minutes with minimal rest. If you find one side is stronger than the other with the front rack carry try to favor the weaker side. Metcon: Conditioning Benchmark. This should be a...

Tuesday, April 24th

Tuesday, April 24th Strength: Take 8-10 sets and build to a max Push Press. Be careful not to "redip" once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight. Metcon: We are looking at roughly...

Monday, April 23rd

Monday, April 23rd Strength: The purpose of using a "wave" is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set...

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