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 »

Warmup:  ROM drills, 15 arm circles (sm to big, big to sm), 15 jumping jacks, 30 high knees, 30 butt kicks WOD: OFFICIAL WLC Workout Complete as many reps as possible (AMRAP) in 11 minutes of: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 more »

Whole Life Challenge Participants, Here we are, Day 1!  Let’s get our PreGame Snapshot done today. Here’s what to expect: PRE GAME SNAPSHOT On Day 1 of the challenge, a ‘modal box’ will pop up on the site, asking you to enter the info for your ‘Pre-Game Snapshot.’ Here’s what that means… First of all, more »

Warmup:  ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks WOD:  For time 800m run 30 Wall Balls 400m run 40 GHD sit ups 200m run 50 Double Unders Cooldown: 50 ab mat situps, 50 supermans, roll and stretch.  Pin point sore areas and more »

Warmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-1-1-1-1-1-1 WOD: 3 Rounds 3o sec Row – hard pace 10 Pullups 5 Push Press (95/65#)   more »