WOD: 7 Rounds 7 Power Cleans, 165#/105# 14 Hand Release Push-ups (7 HSPU must be RX) 150m Run If you can do HSPU RX (meaning you can do them to competition standards) do 7 of them instead of hand release push-ups. Strength: Dead Lift 3-3-3-3-3-3-3+ Use the first 2 sets of 3 as a warm-up...Read More

Team WOD: Teams of 2-3 complete the following for time 4 Rounds 15 rep of the “Bear Complex” 95/65 200m Farmer Carry 30 Slam Balls, 50/40 Bear ComplexRead More

Skills 1 Grads: Rob, Mary, Bryant, Kevin and Travis Congrats guys/gal and welcome to the community! WOD: “Cardio and Core” 2 Rounds Tabata Row Ab-mat Sit-ups Shuttle Run (25′ Forward/25′ Backward) Plank Tabata= 8 sets of :20sec on/:10sec off then rotate. There will not be a score associated with this WOD. Plank and Plank modified....Read More

Skill: KB Thruster WOD: 21-15-9 KB Thruster Right Arm, 24kg/16kg KB Thruster Left Arm, 24kg/16kg Dead Lift, 225#(155#) Strength: Split Jerk 1-1-1-1-1-1-1 @75% Warm-up with 2×3 then 7×1 at 75% or add 5# to last time done on 5.15.12 KB Thruster: 1. Start standing tall, with kettle bell rested on forearm in the “rack” position....Read More

Warm-up: Coaches Choice WOD: 10-9-8-7-6-5-4-3-2-1 Ground 2 Overhead, 95#/65# Burpee over bar Ground 2 Overhead can be a wide variety of things the two most efficient methods will be power clean to push-jerk or power snatch. You can mix the two just as long as the bar starts on the ground and finishes overhead. Burpees...Read More

Warm-up: Coaches Choice WOD: 7 Rounds 15 Kettle Bell Swings, 24kg/16kg 100ft o’ Walking Lunges 150m Run Strength: Hang Power Clean 3 reps on the minute for 10min at 75% or add 5# to last time done, 5.29.12 DO NOT MAX OUT OR WORK OVER THE RECOMMENDED PERCENTAGE.Read More

Warm-up: Coaches Choice WOD: AMRAP 15min 10 Pull-ups (3 muscle-up if you got them) 20 Wall Balls, 20#/14# 30 Double Unders or Tuck Jumps Strength: OHS 3-3-3-3-3-3-3+ Use the first to sets as warm-ups and the remainder work at 75%-85% hitting as many reps as possible on the last set. DO NOT MAX OUT OR...Read More

Team WOD: Teams of 2-3 people complete the following 50 Curtis P’s, 95#(65#), *5 Burpees* 400m run w/med ball 20#(14#) 100 Pull-ups, *5 Burpees* 400m run w/med ball 100 KB swings, *5 Burpees* 400m run w/med ball Only one person can be “working” at a time. Both team members will run together, taking turns running...Read More

Warm-up/mobility: Coaches choice WOD: 5 Rounds 20 Back Squats, 95#(65#) 10 Toes 2 Bar 20 Box Jumps, 24″(20″) 300m Row Watch this video! Great tip/cues for Back SquatRead More

Warm-up/Skill: Squat Snatch WOD: “Amanda” 9-7-5 Muscle-up (x3 Pull-up 27-21-15) Squat Snatch, 135#(95#) Mod for Squat Snatch will be Power Snatch to OHS. Strength: Push-press 3-3-3-3-3-3-3+ Use first 2 sets as warm-up, execute remaining 5 at 75%-85%, do as many rep as possible on last set. Dedication to the program.Read More