“In and Out” 1-minute work at each station, 30 seconds of rest between Double Unders Tire “In and Outs” (20/16″) Knees-2-Elbows SOTS Press (45/30) 3 rounds for score Post score to comments Notes: “Tire ‘In and Outs'” are when a tire is laid down, you jump “In” and then jump “Out”. For score, add each exercise, all three rounds, together. If you do singles in place of double unders, divide total number of singles by three for scoring purposes.Read more

“Thanksgiving WOD” 3-person team 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-50m Wall Ball throws (20/12)** Row 3000m*** For Time Post time to comments Compare to 26 NOV 10 Notes: All members perform equal work. Numbers listed are team totals, not individual amounts. *Before starting the WB throws, all members must have completed 100 Burpees. These can be performed while other team members are performing WOD exercises. **WB throws: Team Member (TM) 1 throws the ball, TM 2 picks it up and throws from where the ball landed not rolled, TM 3 picks it up and repeats. This continues until 50m is reached, at this point TM 1 picks up ball and runs it back to beginning. TM 2 then starts the throws over, and the process is repeated. TM 2 runs ball back to start. Repeat again with TM 3 running the ball back. ***TM’s row...Read more

Partner WOD week “JW” Part 1: 75 Sit-ups 500m Row 25 Box Jumps(24/20)* Part 2: 15 Deadlifts (315/205) 30 Burpees 15 Power Cleans (135/95) Part 3: 100 Pull-ups 200 Squats 300 Double Unders For Time Partner ‘A’ starts on Part 1, while ‘B’ starts on Part 2. Both start at same time. Once both have finished with their part, they switch. No rest between parts, other than if one partner gets done before the other. After both partners have completed both parts 1 & 2, they move to Part 3 as a team. Part 3 requires equal work by both partners. Only one working at a time. Each exercise must be completed before moving to next. Post time to commentsRead more

“Pair it up” 5000m Row* 50 Handstand Push-up For Time *Each partner must do equal work, and rotate each 500m. Post time to commentsRead more

“Partners A & B” A: 10 Weighted Lunges (35/20) B: AMRAP 1-arm Kettlebell Swings, right arm (35/20) A: 5 Box Jumps (30/24) B: AMRAP 1-arm Kettlebell Swings, left arm (35/20) A: 10 Burpees B: AMRAP Sumo-Deadlift High-Pull w/ Kettlebell A: 15 Hang Cleans (45/30) B: AMRAP Kettlebell Swings (35/20) Rest 1 minute (Partner B totals all reps, then multiplies by 10) A: Rows the calculated number of B’s reps B: AMRAP of 10 Double Unders, 10 Abmat Sit-ups Rest 2 minutes …Now switch roles!! 2 rounds for time Post total time and number of reps completed as the “B” partner to comments (WOD courtesy of http://www.Functional Fitnesssantacruzcentral.com/) Note: No rest between the first 4 exercises. The first rest period is the 1-min rest prior to the row.Read more