Warmup:  ROM, WOD:  “The Seven” 7 Rounds for Time: 7 Handstand Pushups 7 Thrusters (135#) 7 Knees to Elbow 7 Deadlift (245#) 7 Burpees 7 KB Swings (53#) 7 Pull-ups Note: Modify weight when necessary Cooldown: Roll out and stretch

Warmup:  ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata more »

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup, then 5/5/3/1/1/1/1/1 WOD:  AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 Pullups 24 Double Unders Cooldown:  3 sets of 15 more »

Warmup:  ROM drills, Burgener Warmup, junkyard dog, review Sn DL, Sn PP and Sn Balance x 10 with PVC Strength:  Snatch, Find new 1 RM Warmup, then 5/5/3/1/1/1/1/1 WOD:  Not for time 8 Snatch deadlifts (70% new Max) x 3 sets 8 Snatch Push Press x 3 sets 8 Snatch Balance x 3 sets Cooldown: more »

Happy Mother’s Day to all the wonderful moms out there!! In honor of my mom (and all the others who suffer from this nasty disease), we are doing the Burpees4MS challenge. My mom was diagnosed with MS in her early 30’s…this is for you Mom. To Donate/Register for this event: http://www.eventbrite.com/e/burpee-350-for-multiple-sclerosis-may-10-2014-tickets-10965214251?aff=es2&rank=0&sid=99db8819acd311e3a4ec12313d225df9 Warmup:  ROM drills, 10 more »

Warmup: ROM drills, WOD:  for time 20 KB Turkish Getups (alternating) 20 KB Sots Press (alternating) 800m Run 15 KB Turkish Getups (alternating) 15 KB Sots Press (alternating) 500 m row 10 KB Turkish Getups (alternating) 10 KB Sots Press (alternating)

Warmup:  ROM drills, 10 PVC Dislocates,  PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown:  Shoulder stretches, hip opening, roll and finish stretching

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Find your 1RM of Strict Press Warmup, then 5/5/3/1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift 5/5/3/1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »