Function: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups B.) 4 rounds 21 cal row 14 Dbl KB Thrusters 10 ring rows Perform/RX: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) TGU or Double KB FS B.) 14 min AMRAP 15 Dips 40 WB (20/14) 100 Single Unders RX A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 14 min AMRAP 2-3 MU...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) EMOM – 8 min. Double KB Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge 10 leg raises (hanging or lying) 10 Step ups (24/20) Perform/RX: A.) EMOM – 8 min. Squat Clean Thruster x3...Read More

Function: 4 rounds A.) KB Push Press 4×5 * In between sets…. x10 Bent over rows w/ KB B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 heavy dbl KB power swings including start. Perform/RX 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over...Read More

Function: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 10 Dbl KB DL (2/1.5) 10 Air Squats 10 HR Push-ups 10 Pull-ups Perform/RX: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 4 DL (275/175) 6 Pistols 8 HSPU 10 C2B Compete: A.) Deadlifts 5×5 *In...Read More

Function: A.) Double KB OHS 5×3 *In between 20 second HS hold B.) 4 rounds Bear crawl <-> 15 Medball Slams (20/15) 2 lap run Perform/RX A.) OHS From Ground 5×3 *In between 20 second HS hold B.) 4 rounds HS walk -> 15 Medball Slams (30/20) 400 m run Compete: A.) OHS From Ground...Read More

Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More

Function: A.)Turkish Get up. 5×2(L/R) Work up to heavy bell. B.) 21-15-9 Med Ball Cleans(25/20) Burpees Perform/RX: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (95/65) Burpees Compete: A.) Clean and Jerk Heavy single B.) 21-15-9 Squat Cleans (135/95) Burpees -Results to BTWB!  Read More

Function:  A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Switch arms 4×1(L,R) B.) For time: Accumulate w/partner 100 ring rows 100 KB Swings 200 single unders 100 Goblet Squats *25 min cap* Perform/RX: A.) Snatch Heavy Single 4×1  B.) Regionals Event 11.4 Accumulate w/partner 100 pull-ups 100...Read More

Function: A.) Make up Lift or TGU 5x 4 (2L,2R) Perform/RX/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep All Levels: WOD FOR DOGS 3 rounds 1 min per station, 1 min rest between rounds Thrusters (75/55) KB Swings (1.5/1) Jumping Air Squats Lateral Burpees 5m shuttle sprints  Read More