Function: A.) Double KB strict press 5×8 Finish…… 1x ME push ups B.) 20 min AMRAP 6 Pull-ups 6 Dips 6 DB Push press 6 KB Swings Perform/RX: A.) Strict Press 5×8 Finish…… 1x ME push ups B.) “Nate” or 20 min AMRAP 6 Pull-ups 6 Dips 6 Push press (115/75) 6 American KB Swings...Read More

1. Focus on breathing. Sounds simple, until you’re 2 rounds in and you’re WOD drunk. 2. Break up sets. A 21-15-9 workout is nice to break up sets in thirds.  Truth be told, how you break up your sets in a metcon workout isn’t as important as breaking before you get to muscle failure.  More breaks could end...Read More

Function: A.) DB- KB Front Squat w/ Pause 5×2 *In between Sets 3 strict Chin Ups B.) 21-15-9 DB Thrusters SDHP w/KB Box Overs (24/20) Perform/RX: A.) Front Squat w/ Pause 5×2 *Pause on all 2 reps for 3 sec. *In between Sets 3 strict Chin Ups B.) 15-12-9 Thrusters (95/65) SDHP (95/65) Box Jump...Read More

All Levels: A.) BS / FS Heavy Single Work up to the heaviest Squat you performed this week Function: B.) 20 min AMRAP 10 Dbl KB Swing 10 Dbl KB Push Press 400 m run Perform/RX: B.) 20 min AMRAP 1-2 Muscle Ups 5 Hang Power Cleans (185/115) 5 STO (185/115) 400 m run Compete:...Read More

Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.)...Read More

Function: A.) DB Floor Press 5×8 Finish…… 1x ME push ups B.) For time: 800 m run then 21-15-9 HR Push-ups Ring Rows then 800 m run Perform/RX: A.) Floor Press 5×8 Finish…… 1x ME push ups B.) For time: 800 m run then 21-15-9 HSPU Pull-ups then 800 m run Compete: A.) Floor Press...Read More

Function: A.) Double KB OHS 5×3 B.) 4 min AMRAP 4 KB Snatch 4 KB OHS 4 Burpees *alternate arms each round Rest 4 min and repeat Perform/RX: A.) OHS 5×3 * From Squat Rack B.) 4 min AMRAP 4 Squat Snatch (95/65) 4 Bar over Burpees Rest 4 min and repeat Compete: A.) OHS...Read More

Have you ever had a WOD bring you to tears? Do you want Chipotle to replace all of your meals? Well you’re not alone. Stephanie is anything but ordinary but I bet you’ll find you’ve got a lot in common with her. J: What do you do for a living? S: I work in Patient...Read More

Function: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 Wallball Sit-ups 100 Double KB Push Press (1.5/1) Perform/RX: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate...Read More

All Levels: A.) Back Squat w/ Pause 5x3reps *Pause on all reps for 3 seconds’ *In between Sets 3 strict Chin Ups Function: B.) 3 rounds 20 ring rows 20 dips 20 air squats Perform/RX: B.) 3 rounds 20 pull ups 20 dips 20 pistols Compete: B.) 3 rounds 30 C2B 30 dips 30 pistols Results to...Read More