Well, ampoule we guessed it. Handstand Pushups are in the Open.  Good thing we ran that clinic a few weeks ago.  Please review the video – the marks must be made for HSPU targets. Good luck – be smart and protect your neck.  I will do a brief HSPU clinic on Saturday at 9am. Heavy Cleans?!?!?! Bring it – good thing we did Milo.  This may be may favorite Open WOD ever. [youtube https://www.youtube.com/watch?v=sxuIbAkg4bU&w=560&h=315] Workout 15.4 8-minute AMRAP: 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., following same pattern M 185 lb.  F 125 lb.Read more

Just a heads up – we have been asked to keep the children out of the trees in the parking lot. They are not the strongest for climbing, generic and limbs have been taken down. Thank you in advance! Workout of the Day Strength/Skill OTM for 12 6 Pullups Strict Even Minutes 6/3 Dips Odd Minutes (you may use rings) Conditioning AMRAP 20 Parking Lot Run 12 Thrusters 95/65 Parking Lot Run 30 SitupsRead more

Wednesday is a chipper – meaning you chip away at the movements or you throw your body into a chipper and come out as mush on the other end.  For substitutions, what is ed use banded pull-ups or body pulls, clinic as you will be doing plenty of jumping.  For T2B, salve get your knees as high as possible, and for HSPU do 3 Wall Climbs. And for subs for Doubleunders – it’s 10 attempts and 10 pushups this time.  We’re giving you a break on the burpees.  You’re welcome! Workout of the Day 50 Doubleunders 50 Wallball Shots 40 Doubleunders 40 Pullups 30 Doubleunders 30 Burpee Box Jumps 24/20 20 Doubleunders 20 Toes to Bar 10 Doubleunders 10 Handstand PushupsRead more

As we stated before, doctor the Tuesday 5:30pm class is very crowded.  If you can push into the 6:30pm class, cure that would be much appreciated.  We do not want to initiate a sign up plan, but if we continue to see 20+ athletes at 5:30, we are going to have to figure something out.  In the mean time, we will create WODs that will be easy to run many athletes through.  That means lung burners, baby! And work on your Box Jumps – we may be seeing them in an Open WOD really soon… Workout of the Day Strength/Skill Press Complex 2 Shoulder Press, 1 Push Press with a 3 second pause at the top Take 15 minutes to build to your heaviest set for the day. Conditioning 5 Rounds, 1 minute at each station Clean and Jerk 95/65 Box Jump 24/20 Rest 1 minute after each coupletRead more

So, approved Muscle Ups are hard.  Well, information pills a few years ago shooting the wall ball to the 9 foot target for women was tough.  We were all used to an 8 foot target.  We will make working the Muscle Up, pharmacy the transition, ring work, etc, into regular work.  10 minutes a week and, slowly but surely, you will develop the skills to perform crisp muscle ups. We will perform the Press Complex on Tuesday and will have a sweet chipper on Wednesday.  There are a good amount of DU’s in the chipper – so if you feel like you got jobbed with the scaled version of the 15.3, you will get plenty of chances to improve mid week. Workout of the Day Strength/Skill Back Squat, 5 RM Work, Week 4 Use 5-6 sets to work up to a heavy set of 5.  These do not all have...Read more