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 across heavy but not max 15 minute cap   Optional: Back Squat 5×3 across   25 Days of Christmas   Max Handstand Hold  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 Box Jumps: 77 Push Press: 64 Dead Lift: 48   Fitness and Sport 5 minute squat test   25 Days of Christmas  Max L-Sit feet above 2 45lb. plates  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 bar we want to try and go unbroken for the first few rounds. Fatigue will eventually kick in and this is when we must break up the toes to bar into manageable sets. We do not want to go to failure on the toes to bar, because then we will be forced to do singles and this will cost us a tremendous amount of time. The same strategy can be used for the wall balls. The first few rounds can be done unbroken. However, in order to continuously keep a steady pace it would be...Read more