Link of the Day Warm-Up: Junkyard Dog Warm-Up  WOD: I. “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *20 Minute Time Limit II. Heavy Prowler Sprints Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Reps: 5 Minutes Max Thrusters (95/65) 4 Minutes Max Handstand Pushups 3 Minutes Max Kettlebell Swings (70/53) 2 Minutes Max Burpees 1 Minute Max Calorie Row II. Farmer’s Carry Relay Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 2 Rounds: Run 400m 15 Situps to Straddle 15 Situps to Pike 5 Reps of “Inchworm” WOD: I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Wall Balls (20/14) Intervals 9 – 16 = Toes-to-Bar Intervals 17 – 24 = Box Jumps Intervals 25 – 32 = Russian Swings (70/53) *There is no rest between exercises II. Within 4 minutes of completing the final interval: Run 800m for time III.  4 Minutes of “Couch Stretch” per leg Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Group Joint Mobility WOD: I.  In 12 Minutes: Establish a 1 Rep Max Press II. “Angie” For Time: 100 Pullups 100 Pushups 100 AbMat Situps 100 Air Squats *25 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 5 Rounds: Hold L-Hang for 30 seconds Superman Rock for 30 seconds WOD: I. Deadlift 4 – 4 – 4 – 4 II. 3 Rounds For Time: 30 Overhead Lunges (45/25) (total) 30 AbMat Situps 30 Pushups *15 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more