Warm-up WOD: 2 Rounds 400m Run 10 PVC Dead Lifts 10 Box Jumps 5 Kettle Bell Swings, Light WOD: Tabata Burpee Box Jumps (Land on box Jump off forward) KB Swing Toes 2 Bar (MOD=leg raise to bar) Strength: Dead Lift  5-4-3-2-1-1-1-1 Working at 50%-60%-70%-80%-90%, Then establish a 1RM. 3×30 Back extensions or Superman’sRead more

Warm-up WOD: 3 Rounds 50 Single-unders 15 PVC Pass Through 10 PVC Front Squats 5 PVC Squat Clean and Jerk, 2 count hold at top of triple extension wrist stretch/mt. climber stretch after warm-up wod WOD: AMRAP 12min 5 Front Squats, see chart 25 Double-unders or tuck jumps Warm-up with 3×3 increasing each set to your working weight Max Front Squat Working Weight >315 205 300-285 185 280-255 165 250-235 155 230-205 135 200-175 115 170-145 95 140-115 75 110-100 65 95-85 55 80-65 45 <60 35 Strength: Clean and Jerk 1-1-1-1-1 at 85% of your 1RM or add 5 pounds to prior weight done on 4.2.12 These will be squat cleans, not power cleans. Warm up with 3×3 increasing each set to your working weight. Ab-mat sit-up  3×50Read more

HERO WOD: “The Chief” Max rounds in 3 minutes of: 135(95) pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.Read more

Warm-up WOD: 3 Rounds of 30 Double unders or 60 Single unders 15 PVC Pass through 10 PVC Thrusters WOD: AMRAP 20 Min 10 Thrusters, 65#(35#) 10 Pull-ups DO NOT go over Rx’d on the WODRead more

WOD: “Diane” 21-15-9 Dead Lift, 225#(135#) Hand Stand Push-ups (MOD = Push-up to shoulder tap… push-up + right/left tap =1) Strength: Weighted Walking Lunge 20-20-20 (That’s 10 each leg)Read more