WOD Every 3:00 for 7 Sets: 400 Meter Run/row 12 Toes-to-Bar/med ball situps *if you are unable to keep this within 3 min shorten the run/row to 300m or 200m MWOD Mobility vocabulary lesson:  SMASH-apply pressure to painfully knotted tissue;  FLOSS- move... Continue Reading

“Always Remembered” Teams of 2: Buy-In: 2001 Meter Row or 2000 meter run 4 rounds: 9 Burpee Chest 2 bar pull ups 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row or 2 mile run Bear complex = Deadlift hang clean front Squat push press back squat jer... Continue Reading

“Team Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Teams of 2-3.  Break up reps as needed.

1 mile Run 30/21 Calorie Row 25 Box Jumps 20 Clean & Jerks (115/80)   MWOD:  Tricep Smash and stretch Using a racked barbell or foam roller, smash length of tricep. Place the back of upper arm on barbell while standing(or on foam roller while ... Continue Reading

AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155)   MWOD – Lunge Hip Distraction: Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip.  Facing the post, step backwards ... Continue Reading