KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete:...Read More

Kettlebell: A.) Make Up Lift or TGU Max Effort L/R B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 KB or DB Thrusters (35/25) Max sit-ups in remaining time Perform/RX: A.) Make Up Lift B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 Thrusters (65,45)...Read More

All Levels: A.) Max Push Ups Push ups 2 min. Then……. Then Bench Press 5×5 B.) 400 m pinch grip plate carry   -Results to commentsRead More

Whether you like to use chalk or not, after a certain amount of work hanging from the bar, your hands may rip.  There are ways to prevent this, which is another conversation but let’s talk about what you can do once you’ve ripped and how to get back to WODing quickly. You could take a cue...Read More

Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work   B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work   B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read More

Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More

Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP...Read More

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read More

KB Function: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Taps (8)  B.) 8 min AMRAP 10  Hand Release Push-ups 50 single unders   Perform/RX: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar MU (3) w/ band(s) B.) 8 min AMRAP 10 Dips or 2-3 MU 30...Read More

KB/Function: A.) TGU 5×3 L/R B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) Perform/RX A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) -Results to comments    Read More