WOD "Mary" 20 minute AMRAP: 5 Handstand Push ups  10 Pistols (5 each leg alternating) 15 Pull ups   Fitness   12 Rounds of Tabata: (:20 work, :10 rest)  1) AbMat Situps 2) Flutter Kicks 3) FLR (on the floor) (Perform AbMat situps, flutter kicks, FLR, and then go back to AbMat situps)   Sport   Rest Day  Read more

Fitness & Sport   WOD Teams of two complete the following: 15 Minute AMRAP: 5 Snatches (115/80) 10 Wall Balls (20/14) One athlete completes a full round, while the other rests.   25 Days of Christmas 5 minutes max distance Row    Read more

WOD   8 Minute AMRAP Teams of two complete an ascending Ladder (3.6.9.12.15..) of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests.   Fitness   10 minutes Double Under Practice   Sport   2 minute AMRAP:  Double unders rest 1 minute 2 minute AMRAP:  Double unders   25 Days of Christmas   25 Burpees for time    Read more

Happy Thanksgiving!   WOD   Team Murph (Teams of 3. One partner works, while the other two rest)   2k Row 100 Pull ups 200 Push ups 300 Squats 2k Row   You can break up the pull ups, push up and squats as needed, but you must start and end with the 2k Row.  Read more

WOD   Open WOW 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135/95) 3 Toes-to-bar 6 Clean and jerks (135/95) 6 Toes-to-bar 9 Clean and jerks (135/95) 9 Toes-to-bar If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.   WOD Strategy With only 7 minutes to complete as many reps as possible, the objective is to keep a steady pace and not go crazy in the beginning. There are two schools of thought when it comes to the clean and jerks. One prefers to drop the bar from the top each time and then go into the next rep. The other prefers to guide the bar back down to the ground and immediately go into the next rep. For this workout I would recommend using both of these schools of thought. For the first...Read more