The word of the day is BOB. It stands for Body Over Bar. The old timers all know this one, but it will be a new movement for many of you. It is exactly what it sounds like. You will need to get your body over one of the bars that you typically do pull ups on. Also for the [...]

Strength OHS 3-3-3-3-3 WOD For Time: 30 Pull  ups 8 Stone to Shoulder 75/115 30 Box Jumps 20/24 20 Pull  ups 8 Stone to Shoulder 75/115 20 Box Jumps 20/24 10 Pull  ups 8 Stone to Shoulder 75/115 10 Box Jumps 20/24    

Today we start the post-Thanksgiving recovery.  Thanks to Tiffany Hopkins for getting us off to a great start with this little chipper.  Happy 27th Tiff!   WOD For time: 27 Deadlift 135/195 27 abmat situps 27 Double unders 27 Wall balls 14/20 27 Kettle bell swings 35/55 27 push ups 27 Clean and Jerks 75/115

WOD 500m Row max effort x 3 Then… Press 3-3-3-3

WOD Tabata: Toes to bar rest 1 min Tire over bar rest 1 min Plate ground to overhead to ground 25/45 rest 1 min Double under

WOD   1)  2 RFT 100 Double Under 30 Wall Ball 10/20   2)  Deadlift 3-3-3-3-3   3)  1 RFT 50 Burpee Box Jumps 20/24  

Please do not take chunks of chalk out of the bucket. It inevitably gets crushed and makes a huge mess. Also, more is not better. It really doesn’t take much. WOD 30-25-20-15-10-5 Lateral box jump 8/10 Med ball sit up 10/20

Happy tHURTSday! Today is the day that the week tends to catch up with us, when things just start to HURT. If you are feeling some pain and are considering taking a much deserved rest day go for it! However, sometimes moving helps with recovery, therefore we strongly encourage you to just show up!  You don’t always have to do [...]

WOD 9-15-21 Deadlift 105/155 Burpee

Fight Gone Bad Style…each exercise is performed for max # of reps in 1 minute, followed by a 1 minute rest. Score is total # of reps.   WOD   3 Rounds Single Under Kb Swing 35/55 Wall Ball 10/20 Hammer Swing Sit Up 1 min rest