WOD Open 11.5 20 minute AMRAP: 5 Power Cleans (145/100) 10 Toes to bar 15 Wall Balls (20/14) WOD Strategy 20 minutes can be a long time, so we must choose a weight on the power clean that we can do 5 unbroken reps for at least 6-8 rounds. When we get to toes to...Read More

Fitness   WOD Open WOW 13.3 12 minute AMRAP: 150 Wall balls (20/14) 90 Double-unders 30 Muscle-ups   WOD Strategy This workout starts off with Karen (150 wall balls). Our strategy has to be a little different then if we were just doing Karen. I recommend setting a rep scheme in mind (15 sets of...Read More

WOD 4RFT: 500m Row 4 Muscle ups 40 Double unders   20 Minute time cap   Fitness Skills 10 Minutes Double Under Practice   Sport Skills 2 mins max double unders 1 min rest 2 mins max double unders   25 Days of Christmas  2 minute AMRAP 5 Burpees to a 45 lb bumper plate...Read More

  WOD: 7 minute AMRAP: 3-6-9-12…. Power Snatches (115/80) Burpees   Fitness 16 Rounds Tabata: 4 Rounds of each movement (finish all four rounds and then move on to the next movement) Lunges Russian Kettlebell swings Air Squats Abmat situps   Sport Olympic Lifting: Snatch 5RM Touch and Go 15 minute time cap   25...Read More

Fitness:   WOD:   1)  Diane        21-15-9 Handstand Push-ups Deadlifts (225/155)   WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to...Read More

Fitness and Sport   TEAM WOD:   Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans (135/95) 1500m row (must switch every 250m)      Read More

WOD: 7 minute AMRAP: Wall Balls EMOM complete 5 Deadlifts (225/155) First minute starts with wall balls.  Minute two complete 5 deadlifts and then as many wall balls within that minute.    Score is total number of wall balls completed in 7 minutes   Fitness: Skills: 30 Turkish get-ups not for time   Sport: Skills:...Read More

Fitness   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills: Overhead Squat Therapy 15 minute time cap   Squats: 2×10 Back squat   Sport:   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills 7 x...Read More

Tuesday 111213   Fitness   WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups   WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go...Read More

Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   15 min time cap   Olympic Lifting:     Clean work up to a heavy single. 15 minute time cap      Sport:       WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...Read More