WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap   Fitness Pistol progression work   Sport Work on Pistols for 10 minutes   25 Days of Christmas Max effort Overhead Plate Hold (45/25)  Read more

WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch  Idea here is to dial in the positioning and bar path during the first and second pulls. 25 Days of Christmas 5 minutes Max Effort American Kb Swings (53/35)  Read more

WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. Fitness 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) ​Wall balls (20/14) ​ Sport Active Recovery   25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Wall balls (20/14)Read more

WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees  12 minute time cap    WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving. The deadlift weight for this workout should be a weight that you can hit all three sets unbroken. After you are done with the deadlift, take a second to relax and get started on your double unders. After you have completed all three rounds immediately drop to the ground and try to get through those last 25 burpees as fast as possible.   Fitness: Skills Handstand Practice   Sport: Skills 12 min Muscle up wave Minute 1 – complete 1 muscle up Minute 2 – complete 2 unbroken muscle ups Minute 3 – complete 3 unbroken muscle...Read more

WOD 3 Rounds For Time: 15 Toes to Bar 15 Push Press (135/95) 15 Box Jumps (24/20) 15 Overhead Squats (135/95) (20 Minute time cap)   Fitness Back Squat 3×10 @ 70% of 1RM (15 Minute Time Cap)   Sport 1) Clean and Jerk Complex 5 sets of:  2 Squat Cleans + 2 Jerks (15 Minute Time Cap)    2) Back Squats (optional) 10RM   25 Days of Christmas 1 Minute Max Effort Pull-ups    Read more