February 10, 2019

Reminder, Westport Barbell is cancelled today. Instead, come in at 10:30 for a nutrition talk with Georgette Yacoub. All are welcome.




3min Z1


Crossover Symmetry


Choose appropriate warm-ups for what follows.


Skill and drill -12-15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
- If you missed a strength session or 1rm tester from this week, you can also make that up in this section.






Teams of 2 must complete the following:
With a partner, complete as many rounds as possible in 20 minutes of:
6 DB hang power cleans (each) @ 50/35#
9 sit ups (each)
9 cTB pull ups each or (3) muscle ups
100-ft. DB front rack carry (each) @ 50/35#



It teams of two:

:45 ride or row/:15 transition, :45 movement/:15 transition


1. In a tall plank: slow alternating shoulder taps

2. Push up to t-stabilization

3. Burpee Broad jumps

4. Single arm russian KBS L


1 minute of jumping jacks


5. Single arm russian KBS R

6. Goblet squats

7. Alternating elbow to knee bicycle situps

8. Side plank ups Left


1 minute of forward lunges


9. Side plank ups Right

10. Burpees

11. Wallballs

12. Side twist wallball toss


1 minute of reverse lunges


13. Wallball ball sit ups (video)

14. DB curls

15. Skull Crushers

16. Renegade rows


1 minute of double unders

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Partner Saturday

February 9, 2019

Give yourself plenty of time to warm up for today's programming. This is definitely not a workout you should walk into cold.


Partner "DT"

10 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)


Right into:


Teams of 2 must complete the following:

100 cal on AB

70 alternating wall balls 20/14#

100 cal on rower

70 alternating burpee box jumps, 24/20"

100 cal on ski erg

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Friday, February 8th, 2019

February 8, 2019

3min Z1


Crossover Symmetry


Coach leads group through:

- 90/90 hip stretch  :20 sec per side

- Partner shoulder stretch on pull bar 10 sec hold (partner places hands under arm pits on the back and presses them forward until they say stop or feel a stretch)

- 8/side SL Romanian Deadlift with a KB light

- 8/side DB external rotation (lying down slow and controlled)

X2 sets





A. Hang Clean + Front Squat

1+1 OtM for 12 minutes. Build.

B. On the 2 minutes for 8 minutes

Barbell curls x 10 (add weight)

Prone I.Y.T x 8/direction

:30 flutter kicks

C. Take 8-10 minutes to work up your thruster to or past the weight you will be using for what is next.


Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Finisher, if time allows:

10 toe touches

10 Russian twist

10 supermans

rest :60 

x 3 rounds



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