WORKOUT OF THE DAY: STRENGTH: None WOD: [ Secret WOD ] Come join Coach Dave for a secret WOD. Post scores in comments below.    Read more

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.4 ] Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Go HERE for complete description of exercise standards, scaled options and more. Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: Handstand Skill Session (15min) Option 1: 15min working on either handstand walking, free standing, shoulder taps, wall taps, wall walks or getting inverted. Option 2: 15min working on strict press, 5 sets of 8-12 reps. WOD: [ No Name ] Partnered 2k Row (200m Increments) 10min CAP Rest 1 Min then… Partnered Sprints 30s:30s x 10 Buy-out: Bullet Proof Shoulders Fine Print: With a partner, row 2K working in 200m increments. Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: Power Clean (Build Up to a heavy single, then scale to 70% for WOD) WOD: [ Triple Trouble ] Power Clean Burpee Toes-to-Bar 21, 18, 15, 12, 9, 6, 3 24 Min CAP L1: 70% of today’s 1RM, TTB L2: 60% of today’s 1RM, K2E L3: 50% of today’s 1RM, K290 Fine Print: For today’s class spend 10-12 min warming up then another 10-12 min building up to a heavy single rep Power Clean. In between PC sets warm-up TTB if needed. For the WOD use 50-70% of your heaviest single for today and aim to hold onto the bar each round for unbroken power cleans. Pace the burpees and choose an option on the TTB that you are not hung up on. One of my favorite WOD’s from years back. Good luck! Post scores in comments below.  Read more

WORKOUT OF THE DAY: STRENGTH: Power Snatch 3 OTMEM x 10min WOD: [ Twilight ] 10 Pull-ups 20 HR Push-ups 30 KB Swings 40 AbMat Sit-ups 4 Min CAP L1: C2B Pull-ups, 70/53lb KB L2: BW Pull-ups, 70/44lb KB L3: Banded Strict Pull-ups, 53/35lb KB Fine Print: Choose scaling options so you are not hung up on any one exercise and can transition quickly through each round. Starting with Pull-ups sprint through round as quickly as possible aiming to finish before the 4min CAP. Rest 1 minute then repeat starting back at the beginning for a total of 3 rounds. Record times you finish each round. Finish a round early and get a little extra rest. Enjoy! Post scores in comments below.  Read more