WOD 1: 15 Hang Power Cleans (155/103) 15 Slammers (12/8) Run 200m   3 rounds for time     …rest 10 minutes     WOD 2: 30 Double Unders 20 Plank down/ups 10 1-arm Kettlebell Snatch Lunges (53/35)   3 rounds for time     Post times to commentsRead More

  “Tootels” 300m Run 15 Toes-2-Bar 15 Power Snatch (95/63)   4 rounds for time     Post time to commentsRead More

  Strength WOD: Shoulder Press (20 minute time cap) 1-rep max   Compare to Tuesday, 13 August 2013     Conditioning WOD: “Dead Sprints”   10 Deadlfts (205/135) 10 Box Jumps (37/30″) Jog 125m 300m Hill Sprint x 2 Jog 125m 10 Box Jumps 10 Deadlifts   For Time     Post time to commentsRead More

      Strength WOD: Shoulder Press (20 minute cap) Warm-up 10, 8, 5, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM     Conditioning WOD: “Goblet Cleaning” 5 Clean and Jerk (155/103) 10 Goblet Squats (53/35)* 15 Knees-2-Elbows   3 rounds for time...Read More

Reminder: Competitor’s Class starts Thursday at 1730-1900.     “Admit it…you love this!”   Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9...Read More

“Two Is Better Than One”   WOD 1 Complete as many rounds as possible in 13 minutes of: 300m run 30 Kettle-bell Swings (53/35) 200m row 20 Knees-to-Elbows/Toes-to-Bar     …rest 5 minutes   WOD 2 10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 reps of: Goblet Squats (53/35)   For Time   Post rounds and reps...Read More

  Strength Work: 1-1-1-1 Shoulder Press 3-3-3-3 Push Press     Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB...Read More

  With a continuous running clock, perform the following each minute, on the minute. Add 2 double unders and 1 burpee every minute until unable to complete within the minute.* 2 Double Unders 1 Burpees *E.G.-minute 1 is 2 DU and 1 burpee, minute 2 is 4 DU and 2 burpee, minute 3 is 6 DU and...Read More

  “Core Smasher”   Run 600m then…   10-9-8-7-6-5-4-3-2-1 rep rounds of: Kettlebell Swings (55/35) 1-2-3-4-5-6-7-8-9-10 rep rounds of: V-ups   then… Run 600m   For Time   Post time to comments   Notes: On 3-2-1 Go, athletes will run 600m, then perform 10 kettlebell swings, then 1 v-up. Then, 9 kettlebell swings, 2 v-ups....Read More

    Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max*   …rest for 7 minutes, and then do…   21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees     Post weight and result of OHS EMOM, and time to comments   *If...Read More