One more day before the Royal Rumble! If you are competing, consider doing the workout.  If it’s too breath-y for you, maybe do a round then rest a minute. If you are not competing, do the workout.  Then come out on Saturday and cheer on your mates. Workout of the Day AMRAP 30 250/200m row Parking Lot RunRead more

The finals of the Royal Rumble have been announced, and it’s heavy barbell time.  Thursday should be your last heavy day before you get some rest and get ready to crush on Saturday. For the alternating OTM, you can use 2 barbells or you can use 1 barbell and take weight on and off.  If the class is busy and you want 2 barbells, partner up with someone that uses weigh similar to you. Workout of the Day OTM 30 – Keep the lifts within 70% of your 1RM Even: 1 Clean and Jerk Odd: 1 Snatch  Read more

This will be a similar workout as last week.  Try to use similar weight for the sled push. For the Muscle Ups, we will use the 3 options for the Royal Rumble – Ring MU, Bar MU, or Burpee Pullup.  For the rope climb, stick with the progressions we have been using. Workout of the Day 8 Rounds, for 24 total minutes Minute 1: 2 Muscle Up, 5 Thrusters 95/65 Minute 2: 1 Rope Climb, 5 Thrusters 95/65 Minute 3: 1 Sled Push, 10m out, 10m back 225/185 (or whatever you did last week)Read more

Hey there competitors! I will be sending out heat schedules tomorrow. The floater WOD will be first come first serve. Check in will start at 7am with Athlete briefing at 8am. Any questions can be sent to Alison at [email protected]. Workout of the Day 2-4-6-8-10-8-6-4-2 Toes to Bar Burpee Box Jump and Over 20 inches After each round, perform 30 Doubleunders If you don’t have doubleunders, perform 40 singles.Read more

This is the week of the Royal Rumble!  I will adjust the workouts slightly so those of you competing can “grease the groove” and be ready for Saturday.  For those of you not competing – they will still be good workouts – so get em done. For those of you that’s don’t know, our barbell workout is called “Dog Collar Match.”  In Pro Wrestling, a Dog Collar match requires each wrestler to wear a dog collar, and the combatants are chained to each other.  In effect, we want you chained to the barbell. If you search Youtube for other dog collar matches, you will see a lot of bloody dudes that have been whipped by the chain.  This attached Jericho/Saturn clip is pretty tame, but you get the idea. If you make the finals of the Royal Rumble, you will be rewarded with 1 quick workout: 3-2-1 of Clean and...Read more