Warm up3 rounds9 cals9 Scap push ups9 kipping knee raises3 wall walks After your warm up, athletes that are able to walk on their hand will have 10 minutes to go for a max handstand walk attempt.Others will practice the progressions towards a handstand walk or handstand push up-Some have no desire to get upsidedown...Read More

Sunday Funday Not a partner wod this week 20 minute Amrap50 wall balls1 400m run with your wall ball or slam ball50 slam balls1 400 m run with your wall ball and slam ball50 Burpees1 400 m run with your wall ball and slam ballCan you make it one round?? Rest 54 minutes max single...Read More

8am 10 x 400m run. 90 second break between. 9am and 10am These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well. 3 rounds for time of:Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses20 sit ups15 Kettlebell Swings, 70/53 lbsRest...Read More

Warm up3 rounds 10 push press200 meters or 10 calsProgressively get fasterWod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push Press 75/55lbsRow 250m*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.Strength Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont...Read More

Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly Retest from November 16th“Optimus Climb”...Read More

Warm up4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB SwingsFind 1 Rep Max push jerkBe aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk...Read More

Warm upEvery 2 Minutes for 8 Minutes10 Scap Pull Ups10 KB Swings5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it....Read More

Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process. 30 minutes to establish 1 rep max squat snatch....Read More

Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on each arm)10 pull upsRest Wod 2-10 Minutes Amrap- split how you want 20 Burpees 14 kb swings Run 100m together Wod 3 Row 2021 metersRead More

8 am EnduranceIts a row, run, bike kind of dayWith a partner, switch as needed 15 Minutes Bike for cals15 Minutes row for cals15 Minutes of 200m run, every 200 counts as a rep. *200s might start out as sprint.. but its going to be tough to hold sprint pace. 9am and 10amThese Saturday workouts...Read More