Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP 5 squat snatch (95/65) 10 Pull-ups Compete: A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP 5 squat snatch (155/95) 10 C2B -results to comments!    Read more

Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3  – No misses, technique B.) For time: 800 m row buy in Then 5 rounds 8 Thruster (95/65) 8 Burpees 8 Box Jump (24/20) 800 m row buy out Compete: A.) OHS (from ground) 5×3  – try to add weight B.) For time: 1k row buy in Then 5 rounds 6 Thruster (135/85) 8 Burpees 10 Box Jump (30/24) 1k row buy out Results to comments!!  Read more

  Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @ 65% B.) 12 min AMRAP 2 STO (115/75) 2 Pull-ups 20 DU 4 STO (115/75) 4 Pull-ups 20 DU 6 STO (115/75) 6 Pull-ups 20 DU and so on… Compete: A.) Power Clean + Power Jerk – 5×3 @ 65% B.) 12 min AMRAP 2 STO (135/95) 2 Pull-ups 20 DU 4 STO (135/95) 4 Pull-ups 20 DU 6 STO (135/95) 6 Pull-ups 20 DU and so on…Read more

Think about how you feel at the bottom of an overhead squat or your catch position while snatching. Did you cringe a bit? This particular position may or may not be the most uncomfortable and vulnerable position you’ll find yourself in while lifting that barbell; especially as you climb the ladder to heavier weights. To set yourself up for a better catching position, try this stretch once a day. You can scroll through your social media feeds, look up the next day’s WOD, or take a cue from  Nic and read while you hold this stretch for 10 minutes before sleep every night. Photo Credit: Mobility WODRead more

Friends and Family day.  All classes. All levels: A.) Partner 3x 175m Rowing game.  Burpees! B.) Stations 4 rounds, 1 min per station 1 min rest after each round Bike T2B or sit-ups Shuttle Sprints <-> Wallball  Read more