Browsing category Blog

OPTathlon

Warm Up: thoracic mobility hip and ankle mobility Skill: 10′ to find a heavy C&J 10′ for warm up, then 10′ to find a heavy Clean and Jerk Skill Option: Clean and Jerk tech 10′ for clean tech 10′ for jerk tech (push and split) WOD:  Row 500m rest 90″

Read More

Saturday Sled Day

WOD: Saturday Sled Day get into teams of three, and get ready: teammate A: Sled pull, 3/4 BW Sled drag 3/4 BW teammate B/C: AMRAP: 5 burpees 7 kettlebell swings, 9 box jumps. one works while the other rests; one partner may begin burpees when the other begins box jumps.

Read More

8 seconds

Warm Up+Skill: running or rowing! group running warm up, then: run 1 mile, for time. or row 2k, for time. then, glute activation, shoulder warm up, and barbell prep for: WOD: 8 seconds 8-1 reps of: deadlift, 225/165 burpee Rx+: 8-1 reps of: deadlift, 275/205 ring dip or handstand push

Read More

Trio

Warm Up: ankle, achilles, leg prep Skill: vertical jump in 5 attempts or less, find your max vertical leap (standing, no step) then power clean tech WOD: Trio in teams of three, with each athlete at a different station: row 200/170m power clean 155/115 x6 air squat, 20 reps, push

Read More

Tick Tick Boom+ Competitor WOD

Warm Up:  partner up, teams of three: while one rows 250, the other two do AMRAP junkyard dog (T-hop first, then over/under). Rotate until everyone gets 2x250m. Skill: clean complex clean pull to mid thigh flat footed clean pull from mid thigh power clean front squat hang squat clean Skill

Read More

Storm a-comin’

Warm Up: sled drag sprints, 1/3 BW (2 each) Skill: ass-ist, v3.0 partner assisted russian curl, 3×10 (SLOW eccentric) BB glute bridge 3×10, heavy (80%1RM) 1×20, drop weight WOD: Storm a-comin’ 20 step farmer lunge, 1/2 BW 20 toe to bar 200m run 20 step front rack lunge, 1/2 BW

Read More

Freak Nasty

CFCDA repping at Lotus’ Rise to the Challenge comp:  Ethan Jolley: 1st, kids’ division. Let’s get that kid some CFCDA gear.  Meagan Mylan: 2nd, open women Sharon Finney: 3rd, open women Carson Work: 3rd, open men Even better, The Tribe was in full effect, with Mama T leading the charge.

Read More

Borderline

WOD: Borderline In teams of four, waterfall style: 500m row 15 burpee over box jump 30 wall ball 50 double under 30 kettlebell swing 3 rounds WATERFALL means that the team must pick a start order, and each athlete will go one at a time. You cannot move on to

Read More

Skookum Team WOD 3

Warm Up:  ladder drills Skill: snatch complex complete thacker WU; then with light weight, go through the following complex 6-8 times: flat footed pull hang power snatch power snatch snatch balance x2 Skill option: shoulder stability and core strength turkish get up, 4×5 WOD: Skookum Team WOD 3 In teams of 2:

Read More

A Pressing Issue

Warm Up single leg KB glute bridge, 20 each side thoracic mobility kettlebell swing x20 Skill: ass-ist single leg RDL 3×10 each side BB glute bridge, 3×10 heavy (start with 80% of your 1RM) WOD: A Pressing Issue 1-10 power clean 135/95 10-1 push jerk 135/95 on go, do 1 power

Read More

Find Us