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

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