Skill/Strength: 4 Rds Jump Rope Singles AMRAP in 1 minute Singles (Rest 30 seconds) 3 Rds Jump Rope Double Unders AMRAP in 1 Minute (Rest 30 Seconds)   WOD: 4 Rds For Time: 20 Wallballs 50 Double Unders (100 singles) Additonal: Weekly Challenge Board MobilityRead More

Skill/Strength: Burgner warm up w PVC KB Snatch WOD: For Time: 20 snatch L/R 20 Speed Steps 15 snatch L/R 40 Speed Steps 10 snatch L/R 60 Speed Steps 5 snatch L/R 80 Speed Steps  Additonal: Weekly Challenge Board MobilityRead More

Skill/Strength: DB Shoulder Press 5-5-5 DB Push Press 5-5-5 DB Push Jerk 5-5-5 WOD: For Time: 5 Burpees 10 Push Jerks 15 box jump 10 Burpees 10 Push Jerk 15 Box Jump 15 Burpees 15Push Jerks 15 Box Jumps Additonal: Weekly Challenge Board MobilityRead More

Skill/Strength:  3 Sets: Unbroken KB Swings x 20-30 Rest 30 Seconds Bulgarian Squat x 8-12 ea Rest 30 Seconds Max Rep Pull Up/Supine Row (at least 6-10 reps) Rest 1 minute WOD:  For Time: 150 Push Ups *Athletes may rest in a plank position, once athletes are no longer allowed to continue or rest in...Read More

Great Job everyone on the tests, and the past two months it has been awesome to see what can happen in such a short time. It doesn’t matter if your skilled, or how talented you are but if you just own the day and work hard it will get you further than you know.  Iv...Read More

Skill/Strength:  DB Complex Minute 1-3 DB Deadlift x 5 Minute 4-7 DB Hang Clean x 4 Minute 8-10 DB Thruster x 3 WOD: With a Partner Perform AMRAP in 15 Minutes: 5 DB Deadlift 7 DB Hang Power Clean 9 DB Thruster *Partners will alternate rounds.  For example Partner A performs one round of while...Read More

Skill/Strength:   WOD: For Time: Buy In: 100 Sit Ups 5 Rds 35 Double Unders 20 Stiff legged Russian KB Swings 55/35 :20 sec Handstand Hold Additional:  Read More

Skill/Strength:   WOD: Testing Day 2 Functional Fitness Total Additional:   MobilityRead More

Strength/Skill:  4 Sets: 3 Position Bent Over BB Row x 6 ea @2111 Hip Extension x 10-15 @2121 *3 Position Row(Close = index finger on smooth, neutral=thumb width from smooth, wide=pinkie on first ring of barbell) WOD:  With a Partner Perform AMRAP in 13 Minutes: 10 Partner High Five Push Up 12 Partner Wall Ball ea ...Read More

Strength/Skill:  Gymnastics Practice: Hollow Rockers Wall Climbs Kipping Pull Ups Handstands Mobility WOD: AMRAP in 3/6/For Time: 30  KB SDHP 20  Pull Ups 30  box jumps 4  wall climbs 20  KBS 30  lunges 20  push ups *Perform AMRAP in 3 minutes rest 2 minutes, Perform AMRAP in 6 minutes from beginning rest 2 minutes.  Restart...Read More