Link of the Day This Week's Mobility   Warm-Up: Group Dynamic Then… Shoulder Mobility WOD: I. For Time: 25 Squat Clean (95/65) 20 Handstand Pushups 15 Muscle Ups 20 Handstand Pushups 25 Squat Clean (95/65) Scaling options for all ability levels will be provided for by your coach.   Competitors: Part 1: 5 Sets: Bench...Read More

Link of the Day This Week’s Mobility Warm-Up: 10-8-6 Inchworms Spiderman Lunges Burpees Then… Hip Mobility WOD: I. “Fran“ 21-15-9 Thrusters (95/65) Pullups II. Heavy Prowler Relays Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest Day * Athletes must be cleared by the coaching staff in order...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 20 Overhead Lunges (With A Barbell) 15 Burpees WOD: I. 5 sets @ 97%: 5 Heavy Touch n’ Go Squat Snatch 5 Touch n’ Go Power Clean (Same Weight) 10 Explosive Burpee Broad Jumps * Rest Walk 6 Minutes Between Sets ** Record Broad Jump Distance...Read More

Link of the Day This Week's Mobility Warm-Up: Join Mobility WOD: For Time: 30 Ring Dips Run 1600m 30 Ring Dips Run 800m 30 Ring Dips Run 400 m * 30 Minute Time Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD * Athletes must...Read More

Link of the Day This Week's Mobility Warm-Up: Row 500m 2 Rounds: 15 Overhead Squats 15 Pushups WOD: I. 4 Sets @ 97%: 15 Power Snatch (95/65) 15 Burpees 25 Double Unders Rest Protocol: 4 Minutes After Set 1 5 Minutes After Set 2 6 Minutes After Set 3 Scaling options for all ability levels will...Read More

  Link of the Day   This Weeks' Mobility   Warm-Up: Group Dynamic WOD: 5 sets @ 97%: 3 Touch-and-Go Power Cleans (Heavy) 10 Burpees (As Fast as Possible) Row 15 Seconds (Competitors – AirDyne) *Rest walk 5 min between Scaling options for all ability levels will be provided for by your coach.   Competitors:...Read More

  Link of the Day This Weeks' Mobility Warm-Up: Junkyard dog WOD:     I. Power Snatch 3, 3, 3 *Rest 5 Minutes Between Sets II. 4 Sets: Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1 Rest 90 Seconds Between Sets III. Chest To Bar Chin Up – 1...Read More

Link of the Day This Week’s Mobility Warm-Up: Group Dynamic WOD: For Time: 10 Overhead Squats (155/105) 10 Box Jump Hurdles – (24/20) 10 Thrusters – (135/95) 10 Power Clean – (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean – (205/135) 10 Thrusters – (135/95) 10 Box...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling...Read More

Link of the Day This Week’s Mobility Warm-Up: Row 250 15 Inchworms + Calf Mobility WOD: I. Pose Running Drills II. Run 3000 m (Time Trial) Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to...Read More