WOD 10 minute AMRAP 5 Push Jerks (135/95)  5 Push-ups 5 Front Squats (135/95)   Fitness Handstand progression work   Sport Rest Day   25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Burpees Walking lunges  Read more

WOD "Annie" 50-40-30-20-10 reps of: Double unders Abmat Sit ups 10 minute time cap Fitness and Sport 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps (24/20)  Fitness: Each set must be done unbroken. It is recommended that you step down from each rep. Sport: Games standards. Each set must be done with a rebound on the bottom. You must break between every set.  If you miss a rep or stutter in any way you must start that set over. 12 minute time cap   25 Days of Christmas 2 minute AMRAP 10 Push-ups 10 Power Cleans (95/65)   Read more

Fitness and Sport   WOD Fran 21-15-9 Thrusters (95/65) Pull-ups   25 Days of Christmas 100 Double Unders for time  Read more

  WOD 15 minute AMRAP 5 burpees 10 Toes to Bar 15 Wall balls (20/14)   Fitness Skills: Double Under Practice   Sport Rest Day  Read more

Fitness and Sport   WOD For time: 30-20-10-20-30 reps of: Kettlebell Swings  (53/35) Box Jumps (24/20) 500m Row after ever round  Read more