Jerk, Carry, Flip and Strike

This is week 2 of the jerk strength cycle.  If you missed last week don’t worry.  Just pick up today and keep rolling!  We are dropping the percentage of your 1 rep max to 70% for 5 reps.  Stay focused on keeping all 5 reps the same.  Set...

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Down and Back Up

The Tier system has been in play for a couple weeks now.  We are getting good feedback and you guys are doing great with adapting to it.  Don’t get stuck in a rut of only staying in one Tier.  Always evaluate the movements and weights to...

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Monday Challenge

Monday’s are always a good day to get back on track.  This could be getting your nutrition back in order or making it a priority to make it to the gym every day this week.  Monday’s are also really busy and then we watch attendance...

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Benchmark Girls Gone Wild!

What if the Benchmark girls Grace, Helen, Nancy,Fran and Annie met?  Lets find out!  Today’s wod starts with Grace then, one round of Helen, one round of Nancy, the worst round of Fran(15’s) and the first round of Annie.  Top this off...

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Chipper or Rounds

Today’s wod is slightly different than normal.  Constantly varied at its best!  We have a standard chipper style wod, but you can choose how you want to attack it.  Start with the run and chip through each part in order or break it down...

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Jerks and Goats

For the next 4 weeks we will be doing jerks on Wednesdays.  You can choose between push or split jerk.  All Tier 3 athletes will be push jerking for this cycle.  Whichever one you choose you will start and finish in the same position.  Take some...

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1 October AMRAP

Welcome to October!  In today’s AMRAP, along with toes to bar and double unders we will be doing the sumo deadlift high pull.  For many of you this will be your first time actually using weight with this movement.  We teach it with pvc the...

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