2013 Games WOD 13.3 AMRAP in 12 minutes of: 150 Wall Balls 90 Double Unders 30 Muscle ups *We will be judging eachother. Those that can do Muscle ups find a partner that can do them as well.  We have limited rings so if you feel rushed during your regula... Continue Reading

13.3 is here! Everyone get ready for some WALL BALLS, DOUBLE UNDERS & MUSCLE UPS! If you missed the live announcement check it out Take a min to watch the Standards video. Like last week we will be doing this WOD during class on Friday, tomorrow.  We... Continue Reading

SWOD Shoulder Press 5 x 2 @ 85% WOD 15 min AMRAP 5 HSPU 10 KBS 70/ 55/35 Sprint to mailbox and back or 40 dbl unders Cool Down Roll

SWOD Back Squat 3 x 3 @ 75% *After the WOD WOD 1 min Max Effort: Right arm KB Snatch (35/55) -then (no rest)- 2 rounds of: 10 OHS @ 65/95 15 Pull ups 30 Double Unders -then (no rest)- 1 min ME: Toes to Bar – then (no Rest)- 2 Rounds of: 10 OHS [&hel... Continue Reading

SWOD 15 min to establish a 1 RMax Deadlift *take no more than 15 min WOD 3 min AMRAP of: 3 KB thursters (25/35) -KB in each hand 10 Ring Dips 3 min REST 6 min AMRAP of: 14 unbroken Wall Balls (15/20) 7 Unbroken HR push ups *10 burpee penalty  at end of W... Continue Reading