WOD 7/2/14

Bench Press 4×6 heavy as possible

4 Sets of Max Effort Strict Toe to Bar


Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups


Hanging Hollow to Arch

100 Banded tricep pushdowns.


Kettlebell WOD 07/01/14

For our members who also have an interest in firearm, a new StrongFirst blog post with a clever analogy between your kettlebell practice and your practice with a firearm:  http://www.strongfirst.com/kettlebell-lessons-with-a-firearms-instructor/   Kettlebell WOD 7/1/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing Ladder: 1-10-1   Workout: One one-handed…

WOD 7/1/14

Every Minute on the Minute for 10 Minutes:

2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM


Every Minute on the Minute for 20 Minutes:

7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes


Arch To Hollow Swings

WOD 6/30/14

Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week.  So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…

Kettlebell WOD 06/26/2014

Check out these tips for working out when traveling, from some of our leading fitness experts!  http://travelstrong.net/expert-tips-for-healthy-travel/   Kettlebell WOD 6/26/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squat Ladder: Swing Ladder 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1 Workout: Ascending Clean, Press, Squat Ladder 1 Clean, 1 Press, 1 Squat on the left 1…