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June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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June 19, 2018

Back Squat (4×3 @ 32X1) Heavier than last wk (70-75%) Metcon (Time) For Time 5 Ring MUs 40′ handstand walk 3 Ring MUs 20′ handstand walk 1 Ring MU Know the stimulus of the given workout. It’s the coach’s job to understand, explain, and scale it, it’s your job to execute accordingly. Today’s WOD is

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June 18, 2018

4 rounds NFT (not for time) 5 wall squats 5 PVC shoulder passthroughs 5 OH squats w/PVC Overhead Squat (15min to build to moderate triple) MetCon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Focus on what you can control, not the stresses that are out of your

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June 15, 2018

  Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.

June 6, 2018 – When to Stop

3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.

May 23, 2018 – Reflect

Metcon (Time) 3 rounds 10 c2b pull-ups 5 cleans into… 3 rounds 15 deadlifts 30 air squats into… 3 rounds 10 HR push-ups 5 cleans (155/105) Have you ever stopped and asked yourself why you are where you are, in life, in your career, in your relationships? If you have, how many of you have

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May 22, 2018 : Suicide Pace

Clean Complex (EMOM 6: PC + FS + Thruster) Metcon (Time) For Time 21 Thrusters 400m run 18 Thrusters 400m run 15 Thrusters 400m run (95/65) “The only good pace is suicide pace, and today’s a good day to die” – Steve Prefontaine

May 21, 2018 – Direction

4 rounds for Quality 20 UB DUs or 30 UB SU 25′ HSW or 1 wall walk Push Press (6×3 @ 75-85%) Be intentional. Set specific goals and direction for yourself. Don’t just “wander” through life, hoping for the best. Having motivation without direction is like flooring the gas pedal of a car with no

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May 18, 2018 – Reaction

MetCon Every 5min for 8 rounds 200m run 40 DUs 20 squats 10 push-ups 5 pull-ups     We have little control over what happens to us in our life. From day one our name is give to us, our gender and race is predetermined, sometimes it rains, sometimes the sun shines, and the list

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