4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)


Amrap 15:00

200 dubs

50 hang dB snatch

50 ring dips

FriYAY! A moderately timed amrap to round out our week of programming. Less emphasis on the anterior chain, so prepare to have the backside lit up! More hanging movements from below the knee, only unilateral this time which means more focus on staying balanced and having good spacial awareness. The dips are to counteract the pull on the snatch, as well as to add another layer of instability thru movement. While not unilateral, the ring dip requires the same type of proximal effort as the snatch. The dubs are merely a precursor / speed bump to the real work. So what’s the emphasis today??? Well we know it’s not the precursor, right? Right. Could it be the weightlifting? Or the gymnastics? Maybe both? Whichever you’re weakest on should be the focus. If you’re a monster on weights, focus on working your body weight weakness today. If you will fly thru the dips, work on your weightlifting. Ultimately the right answer was Both. Use the dubs to slingshot yourself into a good metcon couplet with yet again , more push pull combo. Scale the dubs 1:1 singles, scale the dips with a band and scale the load of the snatch. Here we go tribe, happy Friday!


6/14 Thursday


For time 

Run 400m

50 pull-ups CTB

Run 400m

50 kbs 70/50

Run 400 m

50 TTB

Run 400m

*20:00 cap


alright Tribe! This week has been really tough! Lots of squats so far, today we get a break from the squats but we still focus on the legs. Today’s wod is primarily about…. the RUN! That’s right, how fast can you run 1-mile with a few “obstacles” in between quarters? The secondary effect (we can’t simply have an obstacle without having obstacles for the obstacles!) is the grip and the endurance of your shoulders. It’s a good day to not scale. Just get after each part as hard as you can. However, there is a time cap, and the primary focus is the run, so we don’t want to miss out on that, so let’s just keep that in mind. If there is something in the obstacles that will absolutely crush your ability to finish the run, go ahead and scale that! But each obstacle only has 50 reps, and since the wod is essentially a mile sprint, the mile time should (total) a near pr mile time. That said, SPRINT Your 400s! Don’t pace those, pace the obstacles if needed. Okay Tribe, good luck!


Wednesday June 13, 2018

Amrap 8:00
30 SDHP 75/55
30 thrusters 75/55

Goal 4 rounds

Phew! Tuesday is over and never coming back! How tough was that wod?! On to the next one! A “simple” couplet, classic style CrossFit wod. Single modality, push/pull couplet that will have that dreaded Fran feel. First, take a look at that goal, 4 rounds! Your first scale is asking yourself the question, how can I achieve that goal? Don’t scale volume on this one! Amraps are a great place to learn about load limitations. Let’s do some math, 4 rounds means 240 reps! In 8 minutes?! That’s 480 seconds. One rep every two seconds means YOU HAVE TO KEEP MOVING! While 75:55 aren’t very heavy loads, this is all relative. For 90 reps, this load would be extremely light or at least extremely manageable. At 150 reps it would still be light. At 240 reps in sub 8 minutes, it has potential to get very spicy first, and even heavy and unmanageable in the later rounds. No worries, 4 isn’t mandatory, however, as close to that as possible is certainly going to guarantee you’ve hit the nail on the head of today’s intended stimulus. Good luck today, Tribe!