WORKOUT OF THE DAY: STRENGTH: 15 minute Power Snatch & Bar Muscle Up or Jumping C2B Practice WOD: [ 16.3 ] Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go, ??? the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round. Your score will be the total number of repetitions completed within the 7-minute time cap. Tiebreak The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number...Read more

WORKOUT OF THE DAY: STRENGTH: HS practice 12min Kick ups Holds Balance Strict Kip WOD: [ TABATA ] DB Thruster (20/15) Row Push up A dyne D under/ JRRead more

WORKOUT OF THE DAY: STRENGTH: Db Single Leg Deadlifts  8/side X 5 sets WOD: [ KB Annie ] 50-40-30-20-10 KB Sit up 12min cap L1: 53/35 L2: 35/26 L3: 26/18 Class Buy-Out: 1min plank 30sec hover 30sec other side 30sec rest X 3 setsRead more

WORKOUT OF THE DAY: STRENGTH: Jerk 1.1.1.1.1 Building WOD: [ On 3 Minutes ] on 3 Minutes: 400m Run Max Reps in remaining time 1 min rest between rounds Rd1- Pull Ups Rd2- Box Jump Rd3- Power Clean Rd4- HSPU Cap run at what you can get in 1:30 (Pull back to 300m or 200m if needed) L1: 24/20″, 135/95# L2: 20/14″, 95/65# L3: 14/8″, 75/35#Read more

WORKOUT OF THE DAY: STRENGTH: Back Squat 5.5.5.5.5. building WOD: [ On Deck ] 500M Row -then- 3 Rounds of: 30 wallballs 15 burpees -then- 500M Row L1: 20/14 to 10′ L2: 20/10 to 9′ L3: 14 to 9’/10 to 8′Read more