Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Warm up the Power Snatch – work to 25% above WOD weight for a single Fitness: Power Snatch – work up with triples Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength:  Performance and Fitness: Handstand PU progressions and warm-up the deadlift Part 2 – Conditioning: “Diane” [...]

  Athlete of the Month October 2016 DJ was chosen as athlete of the month for October for several reasons, but most of all his consistency.  He always shows up and is always positive. DJ [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90% Fitness: Power clean 7×2 Climbing in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Clean singles –  work to 25% above WOD weight Fitness: Power Clean triples work to slightly heavier than WOD [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5x of 3-Position Snatch (1 power position snatch + 1 hang from knee + 1 snatch) climbing in weight each round if possible [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 2-2-2-2-2 Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review skills and warm up Deadlift Part 2 – Conditioning: CF Mainsite WOD 160909 [...]