For time: 200 double unders 100 squats (135/95) 50 burpees    

Snatch: 1-5-1-5-1-5 Barbara: 5 Rounds for time 20 Pull-ups 30 Push-ups (Hand Release) 40 Sit-ups 50 Squats Rest 3 minutes Subtract 12 minutes from final time to make up for the rests in each round.    

Weighted Pull up 3-1-3-1-3-1 WOD 3 Rounds for # of Reps -1 minute Overhead Squat (95/65) -1 minute Burpees -1 minute Toes to Bar Score is total number of reps  

Here’s a great video from Kelly Starrett of www.mobilitywod.com discussing the importance of hip mobility during the deadlift, where we as athletes are moving heavy weight and requiring the ability to tap into our large posterior muscle chain.  Injuries can Read More …

Pre WOD: 2×5 Front Squat WOD: 20 minute AMRAP 10 Box Jumps 10 Pull ups 10 Push ups 200 meter run

2 mile run 50 Squat Clean, 135 lbs 50 Overhead Squat, 135 lbs 50 Handstand Pushups 50 Clean & Jerk, 135 lbs 50 Snatch, 135 lbs 50 Thrusters, 135 lbs 2 mile run   April Fools!  Go rest! 

“Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 Read More …

Back Squat: 1-10-1-20-1-30

Buy in: 1 mile run 1:00 Minute rest 2 Rounds of : 15 Hang snatch @ 75 lbs/ Women 45 lbs 15 Box jumps 20 Pushups 15 Box jumps 15 Hang snatch @ 75 lbs/ Women 45 lbs Buy out: Read More …

5 Rounds for time: 5 Deadlift @ 275 10 Burpees