Pre WOD skill work: 4×3 Squat clean WOD: Suicide Runs 1st minute: 10 meter sprint Every minute you add at 1o meter length Add a length until you can’t make  all the required sprints in the alotted minute. 🙂 Emrich, Read More …

Rest Enjoy that sunshine today! Do something active. Thanks Adneil for dropping in on Friday!

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the Pull-ups, Push-ups and Squats however you see fit.  If you have body armor, wear it.  

Pre-WOD: Turkish get up 3-3-3 8 Rounds for time: 4 Deadlift @ 250 16 Toes-to-Bar

WOD: 50 Ring dips 50 Double unders 50 Wall balls 50 Double unders 50 Goblet squats 50 Double unders 50 Burpees

Pre-WOD Not for time, focusing on technique 4 Rounds: 5 Pistols each leg 30 Second Hand-stand hold 20 Second L-Sit hold —————————– Thruster 3-3-3-3-3-3-3-3 [youtube=http://www.youtube.com/watch?v=4OhqIGYqELk]

For Time 100 Reps  Hang Power Clean 95/65 Penalty (every time you let go of the bar): 200 m run    

5 Rounds: Max Bench Press @ body weight Max Pull-ups -This WOD is not for time and there is no designated rest period between rounds.

REST!!! Go on a hike with the family or the dog (they’ll love ya for it) If it snows, take  a trip to mobilitywod.com. (P.S. Kristy broke a bar today. Oops!) Visit the site below for some perfect zone diet Read More …

Hero WOD Saturday Coe 10 Rounds: 10 thrusters (95/65) 10 ring push ups   “You miss 100% of the shots you don’t take.” -Wayne Gretzky