Link of the Day This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD: I. Power Snatch x 1 / Overhead Squat x 3 / Squat Snatch x 1 Build To A Tough Set II. Overhead Squat 3 x 3 – 80% *Rest 90 Seconds Between Sets III. On The Minute For 10 Minutes: 3 Tough Touch...Read More

Link of the Day This Week’s Mobility:   Warm-Up: Run 400m 40 Jumping Alternating Lunges 20 Inchworms WOD: I. On the Minute For 15 Minutes: 3 Thrusters II. 3 Rounds For Time: 20 Wallballs 20 Burpees *12 Minute Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. 5 Rounds For Time: Run 100 m 25 Double Unders Rest 10 Minutes II. For Max reps: 1 Minute Wallballs (20/14) 1 Minute Sumo-Deadlift High Pull (75/55) 1 Minute Box Jumps (20/14) 1 Minute Push Press (75/55) 1 Minute Row For Calories Scaling options for all...Read More

Link of the Day Warm-Up: Junkyard Dog WOD: I. Clean & Jerk – Build To A Tough 2 In 10 Minutes. II. 3 rounds @ 90%: Heavy Sled Drag For 1 Minute Rest For 1 Minute Man Makers For 1 Minute – (30/20 Per Hand) Rest For 1 Minute Power Cleans (155/105) For 1 Minute...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. For Time as a Team: 30 GHD Situps 30 Deadlifts (225/155) 30 Double-Unders 30 Overhead Squats (95/65) 30 Pullups *One partner follows the other, each passing through all the stations. Teammates cannot move on to the next station until the athlete ahead of them has moved...Read More

Link of the Day Warm-Up: Run 200m 20 Inchworms 20 Spiderman Lunges Run 200m WOD: I. 3 sets @ 100% 30 seconds AMRAP Clean and Jerks (115/80) 30 seconds AMRAP Box Jumps (24/20) 30 seconds AMRAP Kettlebell Swings (70/53) 30 seconds AMRAP Burpees *Rest Walk 12 minutes between sets Scaling options for all ability levels...Read More

Link of the Day Warm-Up: Review Kettlebell Snatch WOD: I. 3 Rounds: 10 Right Hand Kettlebell Snatches Rest 30 Seconds 10 Left Hand Kettlebell Snatches Rest 1 Minute II. Handstand Walk Practice – 15 Minutes III. 6 Rounds: As Many Repetitions As Possible in 25 Seconds: Double Unders Rest 35 Seconds Scaling options for all...Read More

Link of the Day Warm-Up: Row 250 then… 2 Rounds: 10 Pushups 10 Pullups 15 Air Squats WOD: I. 5 Sets: 15 Squat Cleans (115/80) 45 Seconds Row @ 90-95% (Competitors – Airdyne) Rest 6 Minutes Actively Between Sets Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest...Read More

Link of the Day Warm-Up: Run 400m 30 Grasshoppers 20 Ring Rows 10 Clapping Pushups WOD: I. 3 Rounds: 40 seconds of Max Thrusters (135/95) Rest 20 seconds 40 seconds of Max Strict Pullups Rest 20 seconds 40 seconds of Max Power Snatches (135/95) Rest 20 seconds 40 seconds of Mountain Climbers Rest 20 seconds...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. As Many Rounds As Possible in 10 Minutes: 5 Clean & Jerk – (95/65) 5 Burpee Jumping Pullups – 8′ Bar 20 Double Unders Unbroken Scaling options for all ability levels will be provided for by your coach. Competitors: Hit The WOD *Athletes must be cleared...Read More