Sunday, September 25, 2016

Saturday, September 24, 2016

Friday, September 23, 2016

FOOTBALL FRIDAY - European Football today!!

3 rounds for time of:

Run 800M
50 Good Mornings, 45/35
50 Sit-ups

Post time to comments. Compare to 9/27/13 and 10/17/14.

Thursday, September 22, 2016

Front Squats, Double Unders

For time
10 Front Squats 185/135
50 double Unders
8 Front Squats 185/135
40 double Unders
6 Front Squats 185/135
30 double Unders
4 Front Squats 185/135
20 Double Unders
2 Front Squats 185/135
10 Double Unders

Post time to comments. Compare to 10/16/14.

Elbows up in the front squat with Denise Thomas - [video]

Wednesday, September 21, 2016

"Have It Your Way"

5 rounds for time of:
200M Run
15 Chest-to-Bar Pullups
15 Ring Push-ups

You may do 15 ring pushups then 15 C2B pullups if you prefer that order. All 15 reps of one movement must be completed before starting the next movement. Post time to comments. Compare to 2/28/12, 8/2/12, 11/1/12, and 11/20/13. Compare to 2/28/128/2/1211/1/1211/20/13, and  10/15/14

Tuesday, September 20, 2016

Snatch Balance, Burpees, Snatch

15 minutes to establish a 1-rep max Snatch Balance. Pause (balance) for 3 seconds at the bottom of the snatch before standing.


For time
15 Burpees over barbell
5 Snatches, 155/105
12 Burpees over barbell
4 Snatches, 155/105
9 Burpees over barbell
3 Snatches, 155/105
6 Burpees over barbell
2 Snatches, 155/105
3 Burpees over barbell
1 Snatch, 155/105

Post load and time to comments. Compare to 10/14/14.

Monday, September 19, 2016


For time
20 Thrusters
20 Push Jerks
20 Overhead Squats
20 Front Squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!

Post time to comments. Compare to 6/24/1310/13/14, and 2/16/15.

Squeezing the hips in the thruster with Margaux Alvarez - [video]