Main WOD: “Skippin’ Town” 90 Speed Skips 60 Sledge Swings (10/8) 30 Slammers (12/8) 10 Parallette Pass Throughs   4 rounds*   …then 50 Burpees*   For total time     Strength WOD: Clean & Jerk (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1+ reps @ 90% 1RM     Post WOD time and max reps at 90% *If doing Strength WOD, only perform half of Main WOD. Then do StrengthRead more

    “Sail Away”   35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time     Post time to commentsRead more

  Strength WOD: Snatch (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1+ reps @ 90% 1RM     Conditioning WOD: “Insatiable” Complete as many rounds as possible in 8:00 of: 6 Shoulder-2-Overhead (95/63) 9 Bar-over-Burpees 12 V-ups     Post max reps at 90%, and rounds and reps to commentsRead more

Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Speed WOD: “No Doubt” 21 Kettlebell Push-ups 15 Box Jumps (30/24″) 9 Strict Pull-ups   3 rounds for time     Post max reps at 85% and time to commentsRead more

Be thinking of your goals to work on through April!   “3/4 Time”   Max calories rowed in 3 minutes Rest 4 minutes Max rep Handstand Push-ups in 3 minutes Rest 4 minutes Max rep Body Blasters in 3 minutes Rest 4 minutes Max rep Double Unders in 3 minutes   For Score     Post score to commentsRead more