Momentum

Warm-up: 15minutes to teach:  A. Snatch Tekkers (use stick or empty bar) Muscle Snatch Power Snatch Squat Snatch Strength Capacity: 12minutes to complete: B. Squat Snatch 3reps EMOM for 12 min* * If Squat Snatch is difficult, perform Pwr Snatch followed by Overhead Squat to best depth with good form. W.O.D. Angie (20minute time cap) 100 Pull-ups 100 Push-ups 100... [Read more]

Skills: 15 minutes to complete: A. Teach Double Under Skills then: 200DU for time (or ME DU in 5minutes) W.O.D Note: This is W.O.D #2 for the competition with P360 this coming weekend 20minutes to complete: **Go through warm-up and coaching points on movements Rx: 4 Rounds for time of: 3 Cleans 50/25kg 6 Shoulder To Overhead (STOH) 50/25kg 9 Front Squats... [Read more]

Warm-up: A. Teach Fireman's Carry (10m partner carry) x 4 Strength: 20minutes to complete: B. Sumo Deadlift CFA attempt 1 RM with good form. (suggest reps: 5,3,3,2,2,2,1,1) rst :90-120sec BC: work up to 3RM with good form 6-7 x 3reps rst :90-120sec W.O.D. Hot Shots 19 With a Partner, 6 Rounds of:  1x each person 10m Fireman’s Carry 19 reps per person-... [Read more]

Over the last week I’ve put together a collection of blog posts to help improve your Fight Gone Bad Scores. Today I put it all to the test.  It’s no good preaching it if you're not going practice it. My previous best score was 315 and this was achieved with no real plan, I just squatted, pulled, jumped, pressed and rowed... [Read more]

Warm-up A-1  Burpees with Kip and Candlestick Roll drills 2 x 10reps A-2 Over the Box Jumps Technique 2 x 10reps Strength Capacity: B. Clean Drills with stick/bar Use a weight that allows you to complete all rounds successfully (65-75% 1 RM) EMOM for 10 minutes perform: C-1 Power Clean x 2reps C-2 Front Squat x 2reps W.O.D. Note: This is... [Read more]

Warm-up: A. Teach Fireman's Carry (10m partner carry) x 4 Strength: 20minutes to complete: B-1 Medium grip Pull-up 6 x (wk1: 2reps, wk2: 3reps, wk3: 4reps) 10,0,0,0 rst:60 B-2 Shoulder Retractions on rings (elevate feet on box if strong enough) 4 x 8 to 10 3111 rst:90 Capacity: 10minutes to complete: C-1 Ring Press-ups (preparation for muscle-ups) 3 x 8-10... [Read more]

Triathlete: Day 1: Swim - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 2: Bike - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 3: Run - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 4: Swim - 800m TT Day 5 : Bike - Repeat :90 on, :90 off until form/pace deteriorates Day 6: Run  - 5k TT Runner: Day 1: Repeat 6:00... [Read more]

I have a very strong hate for the rower, I’m terribly inefficient and find it more of a torture device than anything else.  It’s the station I score the least on in Fight Gone Bad and something I’ve been working on. In CrossFit we find our “goat” (the things we suck at) and we make them our focus until we... [Read more]

Skill 10 minutes to practice: A. Wall walks to handstand against wall (chest to wall) Strength B. Dynamic Effort (DE) HBBS 3reps EMOM for 10minutes W.O.M Set the clock to 18minutes.  Rolling Clock: Change exercise every min rest on the 6th minute, repeat 3 times Wall Ball 7/5 10/6'(still need some 9's) Sumo Deadlift High Pull 35/25kg Box Jump 20/18"... [Read more]