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

Link of the Day Warm-Up:  Junk Yard Dog WOD: I. Snatch – Build To A 1RM II. Clean & Jerk – Build To A 1RM III. For Time: Row 250 m 25 Burpees Row 250 m 25 Burpees Row 250 m Scaling options for all ability levels will be provided for by your coach.  ...Read More

Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups II. Accumulate 3 Minutes in L-Sit Scaling options for all...Read More

Link of the Day Warm-Up: Row 250 20 Dislocates with PVC 15 Bridge-Ups WOD: I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed II. 4 Sets of the following barbell complex: 1 Power Snatch and 3 Snatch Balances at 80% *Rest 90 Seconds Between Sets III. 5 Rounds For...Read More

Link of the Day Warm-Up: Run 400 30 Walking Lunges (each leg) 25 Burpees WOD: I. Review Kettlebell Swing II. 3 Rounds For Time: 25 Kettlebell Swings – (70/53) 25 Box Jumps – (20″/14″) III. Barbell Smash on Calves Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit...Read More

Link of the Day Warm-Up: Row 250 20 Spiderman Lunges 15 Inchworms WOD: I. 7 Sets: 5 Tough Thrusters 10 Burpees (As Fast As Possible) Row 25 Seconds @ 90% Rest 6 Minutes Actively Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest 6+ hours I. Run 400...Read More

Link of the Day Warm-Up: Row 250m 20 Pistols 30 Russian Swings WOD: I. As a team of 2, build to the highest Deadlift in 25 minutes *For every max effort in the 25 minute each teammate must perform 3 Handstand Pushups immediately after each max effort *Score = Max total weight lifted of highest...Read More