Link of the Day Warm-Up: Group Dynamic WOD: I. Power Snatch – build to a tough single in no more than 4 sets II. For time: Row 500m 15 Squat Clean Thruster (155/105) Row 500m 15 Squat Clean Thruster Row 500 m *15 minute cap Scaling options for all ability levels will be provided for...Read More

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Isabel” For Time: 30 Snatches (135/95) *10 Minute Time Cap Rest 10 Minutes II. “Grace” For Time: 30 Clean and Jerks (135/95) *10 Minute Time Cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must...Read More

Link of the Day Warm-Up: Ski 500m 20 Burpees as fast as possible WOD: I. 6 Sets: Jerk Cluster – 1.1.1.1 *Rest 4 minutes between sets II. 5 Intervals: Prowler Push – 45 sec @ 100% sprint/push effort Rest Walk 4:15 between attempts Scaling options for all ability levels will be provided for by your...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Clean Grip Deadlift @ 11X1 8 x 3 @ 55% 1RM *Rest 30 seconds between sets II. High Hang Power Snatch – Work up to tough single III. Hang Power Snatch 3 x 10 touch-and-go for speed and efficiency *Rest 90 seconds between sets IV. 3...Read More

Link of the Day Warm-Up: Row 250m 20 Spiderman Lunges 15 Clapping Pushups 10 Inchworms WOD: I. For time: 30 Man-Makers (35lb/25lb per hand) *10 Minute Time Limit Rest 5 min II. For time: 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders 10 Burpees 10 Double-Unders 10 Burpees *10...Read More

Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Sotts Press 20 Walking Lunges WOD: I. Establish 1 RM Snatch II. On the Minute for 18 Minutes for Max Reps following this progression: 1st Minute: Power Snatches (135/95) 2nd Minute: Burpees 3rd Minute: AbMat Situps 4th Minute: Power Snatches 5th Minute: Burpees 6th Minute:...Read More

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Link of the Day Warm-Up: Rope Climb Technique WOD: I. 20 minutes of “Gym Class” -Practice Rope Climbs/Cargo Net Climbs and FLR’s II. Pose Drills III. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals Scaling options for all ability levels will be provided for by your coach   Competitors: I. 20 rope...Read More