Link of the Day Warm-Up: 2 Rounds: Run 200m 20 Russian Swings then… Warm-Up for the Hang Power Cleans WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 II. 3 Rounds For Time: 15 Hang Power Cleans (135/95) 15 Box Jumps (24/20) *10 Minute Time Limit Scaling options for all...Read More

Link of the Day Warm-Up: Practice for 12 minutes: Pistols WOD: I. Follow this progression for 20 minutes: Minute 1 – 3 Back Squats (225/155) Minute 2 – 10 Pistols and 10 Toes-to-Bar Minute 3 – 3 Back Squats Minute 4 – 10 Pistols and 10 Toes-to-Bar and so on…. II. 3 Attempts Max Handstand...Read More

Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Press 6 – 6 – 6 – 6 II.  “GI Jane” For Time: 100 Burpee-Pullups *15 Minute Time Limit III.  Accumulate 3 minutes between both arms in monkey hangs Scaling options for all ability levels will be...Read More

Link of the Day Warm-Up: 3 Rounds: 15 Supermans 15 Hollow Rocks 10 Jumping Alternating Lunges WOD: I. For Time: 21 – 18 – 15 – 12 – 9 Deadlifts (95/65) Hang Power Cleans Front Squats Push Jerks *22 Minute Time Limit II. 3 Sets: 30 Abmat Situps *30 seconds of rest between sets Scaling...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettebell Swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest-to-Bar/Chin-Over) Run 400m 20 Box Jumps (24/20) Run 400m 20 Squat Cleans (95/65) Run 400m *35 Minute Time Limit Scaling options...Read More

Link of the Day Warm-Up: 3 Rounds: Run 200m 15 Hip Extensions 5 Burpees WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups *Must be able to do all movements as Rx to do “Mary”...Read More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Time: 12 Handstand Pushups 2 Power Cleans (155/105) 10 Handstand Pushups 4 Power Cleans 8 Handstand Pushups 6 Power Cleans 6 Handstand Pushups 8 Power Cleans 4 Handstand Pushups 10 Power Cleans 2 Handstand Pushups 12 Power Cleans II. Ab-Rollouts with Barbell 6 Sets...Read More

Link of the Day Warm-Up: 10 Minutes of Squat Therapy with a Partner WOD: I. “Suck Day” *Today is a perfect opportunity to work on the skills that have been challenging you the most.  Come in and take advantage of the coaching available to you! II. Partner Gasser Relays Scaling options for all ability levels...Read More

Link of the Day Warm-Up: Mobility and Rowing Technique WOD: I. For Time: Row 2k II.  Heavy Prowler Races III. Hold Pike Stretch – 5 minutes Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Run 400m 20 Back Leg Swings (Right and Left Leg) 20 Side Leg Swings (Right and Left Leg) 20 Front Leg Swings (Right and Left Leg) Sprint 200m WOD: I.  In 15 Minutes: Establish 1 RM Deadlift II. “Diane” For Time: 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups...Read More