For the next 4 weeks, order the strength work will be: Monday – 5 sets of 2 Hang Clean, diagnosis 1 Split Jerk, 3 sets of 3 Clean Pulls Wednesday – 4 sets of 2 Snatch Balance, 5 sets of 3 Front Squat Friday – 5 sets of 1 Power Snatch, 1 Hang Squat Snatch, 4 sets of 2 Back Squat with a 3 second pause at the bottom. Tuesday’s Benchmark is a classic CrossFit couplet – “Diane” – 21-15-9 of Deadlift 225/155, Handstand Pushups.  In the coming weeks we will re-test The Chief, Filthy 50 and DT. Couple of more highlights for the week – Season 3 of Orange is the New Black drops on Netflix Friday and the Swim WOD is Saturday. Workout of the Day Strength/Skill Week 1 of 4 5 sets of 2 Hang Clean, 1 Split Jerk Target weight is 70% of 1RM Clean and...Read more

I will do a quickie 20 minute or so Muscle Up Clinic at 10am.  It will take 20 minutes or so – it will be a great session after the 9am or a great warm up for the 10am. Workout of the Day “KBS Annie” 50-40-30-20-10 Kettlebell Swings 53/35 Double Unders 10am 30 KBS 70/53 15 Muscleups 20 KBS 10 Muscleups 10 KBS 5 Muslceups There will be a 15 minute cap HSPU “Flight Simulator” – shamelessly borrowed from Misfit Athletics HSPU 3-6-9-12-15-12-9-6-3 All rounds must be UB This will be a good primer for next weeks benchmark – Diane. Finally, buy information pills if there is time, I have a bench press idea…Read more

Workout of the Day Strength Clean and Jerk Max effort on 30  minutes. Your choice on Squat or Power clean… Conditioning 10 RFT 10 Thruster 75/55 10 Toe to Bar 15 m time capRead more

No need to worry, ed we should be back home safe and sound by the time you read this. We took a few days to get back to nature, camping style. We are truly blessed to live in a part of the country where we can float the river on a super hot day one weekend, and then pack up some warm clothes and hit a coastal camping spot the next. If you haven’t scheduled a break in your regularly scheduled lives, you should get on that. Here are some tips for making the most of your vacation.  Workout of the Day Fight Gone Bad Style 5 Rounds For Reps Deadlift 185/135 Ring Dips* 30 Ft Shuttle Run (one length = 1 rep) *Box dips can be substituted for the Ring dipsRead more

Workout of the Day Strength Overhead Squat Max effort overhead squat from the rack. You will need to use the movements we trained with the behind the neck push press/jerk we have done for the past 4 weeks. If you have recently done “Cindy” you may be a little sore:) Take 20-30 minutes. Conditioning 12M AMRAP Parking lot run 15  Box Jump & OverRead more