Fitness   WOD Open WOW 13.3 12 minute AMRAP: 150 Wall balls (20/14) 90 Double-unders 30 Muscle-ups   WOD Strategy This workout starts off with Karen (150 wall balls). Our strategy has to be a little different then if we were just doing Karen. I recommend setting a rep scheme in mind (15 sets of 10, 10 sets of 15, 6 sets of 25). Choose a rep scheme that allows you to take as little rest as possible. The focus of our rest time is to relax the shoulders and quads. When you are resting, pin the ball against the wall so you do not have to bend over to pick it up again. Also, try pinning the ball with your leg or hip. If we pin the ball against our chest or abdomen it makes it harder to breathe. When you get to double unders make sure to give yourself a few seconds to collect...Read more

WOD 4RFT: 500m Row 4 Muscle ups 40 Double unders   20 Minute time cap   Fitness Skills 10 Minutes Double Under Practice   Sport Skills 2 mins max double unders 1 min rest 2 mins max double unders   25 Days of Christmas  2 minute AMRAP 5 Burpees to a 45 lb bumper plate (hips must be open on top of the plate) 5 Air Squats  Read more

  WOD: 7 minute AMRAP: 3-6-9-12…. Power Snatches (115/80) Burpees   Fitness 16 Rounds Tabata: 4 Rounds of each movement (finish all four rounds and then move on to the next movement) Lunges Russian Kettlebell swings Air Squats Abmat situps   Sport Olympic Lifting: Snatch 5RM Touch and Go 15 minute time cap   25 Days of Christmas Challenge: 1 minute Max Effort Wall Balls  Rules for challenge All participants must use a full range of motion (Hips must break parallel and you must hit the specified target) Men have to use a 20 pound wall ball and hit the 10' target Women have to use a 14 pound wall ball and hit the 9' target      Read more

Fitness:   WOD:   1)  Diane        21-15-9 Handstand Push-ups Deadlifts (225/155)   WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to failure on either movement. If you do go to failure, it will cause you to drastically drop on reps each attempt. If you struggle with HSPU then it is better to pick a number that you know you can hit repeatedly. Do that set number of reps and then come off the wall and shake your arms out. Give yourself a few seconds and then kick yourseld right back up to hit that number again. This is all about consistency. Same theory goes for the Deadlifts. If you struggle at 225 and cannot hit 21...Read more

Fitness and Sport   TEAM WOD:   Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans (135/95) 1500m row (must switch every 250m)      Read more