Function: A.) DB – KB Press 5×5 *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 50 single unders including start Perform/RX: A.) Strict Press (Front Rack) 5×5 *No missed Reps *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 30 DU including start *20 min cap* Compete: A.) Strict Press (Front Rack) 5×5 *No missed Reps *in between sets Pistol Work. B.) For time: “Fat Karen” 150 wallballs (25/16) Every 2 min do 50 DU including start *20 min cap* -Results to BTWB.      Read more

Function: A.) Double KB – Front Squats 7×3 In between sets: 5 – Strict KB Press each arm B.) 10 min AMRAP 5 KB snatch 5 KB OHS 1 lap run *alternate arms each round Perform/RX: A.) Front Squats 7×3 In between sets: 5 / 3 – Strict HSPU B.) 10 min AMRAP 3 Power snatch (135/95) 3 OHS (135/95) 1 lap run Compete: A.) Front Squats 7×3 In between sets: 5 / 3 – Strict HSPU B.) 10 min AMRAP 3 Power snatch (155/105) 3 OHS (155/105) 1 lap run -Results to BTWB.  Read more

Function: A.) 14 minute EMOM Odd – Double KB Press Even – 5 Russian Power swings. (go for height, no miss) B.) 13 min AMRAP 10 DL (185/125) 10 Push-ups Perform/RX: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) 13 min AMRAP 10 DL (225/155) 10 C2B Compete: A.) 14 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump (go for height, no miss) B.) Granite Games Qualifier #4 13 min AMRAP 10 DL (225/155) 5 MU 10 DL (255/175) 5 MU 10 DL (285/195) 5 MU 10 DL (315/215) 5 MU 10 DL (345/235) 5 MU 10 DL (375/255) Max MU in remaining time  Read more

Function: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats  10 step ups Run to grass and back Perform/RX: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats (1.5/1) 30 DU Run to grass and back Compete: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 1 arm KB OH Squats (2/1.5) 50 DU Run to grass and back -Results to BTWB      Read more

You may not know Ariel yet, but you already want to be her when you grow up.  And I’m sure her kids do too.  She’s a role model on all fronts.  The level of happy that this woman exudes is inspiring and uplifting.  Oh, and she’s a complete superwoman, (with unicorn powers). What do you do for a living? I am an RN in a cardiovascular surgery ICU. What’s your favorite thing to do outside of the gym? Hang out with my husband and kids, take the dog on epic walks, knit, spend time with friends, and travel. Favorite genre of music? I love most music.  What I listen to depends on what I am doing.  At the gym I need something that makes me move and I can sing to, (I do sing during the WOD).  The more I hurt, the worse the signing is, but it takes my mind...Read more