6am, I know you’re upset you missed this one because I was running late. I’m sorry and I promise to make it up to you. A new wall ball technique we all must master before they show up again WOD 150 Wall Balls 150 Kettle Bells For Time (break up however you want) NAME / [...]

This video is NOT work/family safe, but extremely funny. STRENGTH WOD Push Press 5×5 WOD 30 OH Lunges (35#/45#) 5 Burpees 30 Situps 5 Rounds Les 21:40 35 mod Steph T. 18:08 25 John H. 20:11 45 Julie 15:01 35 mod Fran 17:17 25 Chris 19:55 45 David T. 16:16 50 mod Veronica 16:28 30 [...]

WOD Tabata Squats Count total reps for score TOP DOGS – David T. – 212 and Dylan – 178 (10yrs old) Run 1 lap (mod to the fence and back) 10 Burpees AMRP in 15min (mod 10min)

WOD ‘Fran’ Thrusters Pullups 21-15-9 -rest- 2 Laps for time -rest- 500m Row for time -rest- 50 pushups and 50 situps for time The highlighted times are the fastest RX’d times, totaling 9:06.  Even the fastest total time still has room to improve.  Remember our goal isn’t to specialize in any one thing it’s to [...]

Nice little article Harry was so kind today, he made sure the walls didn’t fall down at the expense of his own time on the WOD… WOD Box Jumps (m: 24in, w: 20in) KB Swings (m: 55#, w: 35#) SDHP (m: 95#, w: 55#) 21-15-9 REST 2 MIN 15-9-6 REST 1 MIN 9-6-3 NAME / [...]