WOD 30 minute EMOM Odd:  15 Burpees Even:  15 Cals on rower   Fitness 10×10 Squat Therapy 15 minute time cap   Sport 10×10 slow OHS (45/35)  work positioning and technique 15 minute time cap   25 Days of Christmas  3 minute AMRAP: 7 Pushups: chest must touch the floor and elbows must be fully...Read More

WOD For time: 100 Double unders 10 Muscle ups 20 Squat Clean Thrusters, 155/105 10 Muscle ups 100 Double unders   20 minute Time Cap   Fitness   Back Squat 5×5 across – Work up to a heavy set of 5 and complete 5 sets 15 minute cap   Sport   Olympic Lifting Snatch 3×1...Read More

WOD   "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups   Fitness 10 Minute EMOM Ring Dips   Sport Rest Day  Read More

Fitness and Sport WOD "Willy" 3 Rounds for time: 800m Run 5 Front Squats (225/155) from the floor 200m Run 11 Chest to Bar Pull ups 400m Run 12 Kettle bell Swings (70/53)      Read More

WOD Tabata – 8 Rounds of :20 work, :10 rest at each station: Row for Calories Box Jumps (24/20)  Games Standards Push Press (95/65) Dead lift (225/155)   complete all 8 rounds of rowing before moving to box jumps, and so on…   Score is total reps for each station.     Report scores as follows: Row: 51...Read More

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: 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