March 11, 2019 Monday

Kipping practice


March 09, 2019 Saturday

Partner WOD

At GO one partner completes the Farmer Carry while the other partner begins on the sit ups. When partner one comes in from the Farmer Carry they can then begin on the sit ups but only one partner works on the reps at a time. When sit ups are complete then one partner begins on the Farmer Carry while other partner begins on the Ass.Bike. Continue in this pattern until 20 minutes is complete


March 08, 2019 Friday


March 07, 2019 Thursday

Partner WOD

Partners share all reps in today's workout. I go you go


March 06, 2019 Wednesday

Barbell Class - Hang Snatch & Shoulder Press 80%

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch You will have extra time at the end to work on any extra barbell work that you like. Bench Press, Deadlifts, etc...

Partner WOD

Both partners run together, split up the burpee box jump over reps. Scale T2B to toes above hips


March 05, 2019 Tuesday

Partner WOD

Partners share the DU reps, scale to SUs w/ a DU attempt at least every 10th. Partner WBs are done as I throw, you catch & throw then I catch & throw.


March 04, 2019 Monday

Partner WOD

Partners split the row, share the reps of Thrusters, & sit ups together


March 02, 2019 Saturday

One partner works while other rests. Share reps any way.


March 01, 2019 Friday


February 28, 2019 Thursday


February 27, 2019 Wednesday

Barbell Class - 1 RM Snatch Balance + Back Squat

Today we will work up to a heavy 1 RM Snatch Balance. Focus: Feet land in OHS position & speed under. Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Skill Transfer Exercise Snatch Balance

Part 1 of 4 2 min rest then next

Part 2 of 4 2 min rest then next

Part 3 of 4 2 min rest then next


February 26, 2019 Tuesday

Practice Kipping Pullups

Alternate each round

Scale DUs to SUs w/ a DU attempt at least every 5th Scale PullUps, C2Bs, & BMUs to jumping as needed