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Skill: Getting inverted, handstand holds, and handstand push-up progressions. Then, 15 min AMRAP of: 10/10 Tsunami ropes (L+R=1) 20/20 Sledgehammer swings (16lb) 200m Run 250m Row 20 [...]

Strength: 7 rounds – increase the weight for each round if possible. 1 Strict Press 1 Push Press 1 Push Jerk When your strict press maxes out, continue with your push press and push jerk. When [...]

“Georgia” 5 rounds for time of: 10 Power Cleans (135/85lb) 15 Push ups Review the scores from the last time we did this WOD (Aug 30, 2012). Beginners: Hang Power Cleans with a lighter [...]

For Veteran’s Day – today we honor a fallen hero. “Rankel” U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st [...]

Today we surprised Coach Marty with a baby shower WOD! …Followed by paleo food (from Christophe’s kitchen and Jimmy Johns), kinda close to Paleo cake, and baby presents. It was the [...]

Buy-in: 2 minutes of double-unders for max reps No break – right in… For time: 800m Run 30 Power snatch (115/75lb) 800m Run Score is total DUs and time. Then… 3-in-3 AbBlaster 3000!

Today is FORM day. Your score will not be based upon the weight on the bar but will be based on how good your form is while doing it. Don’t sandbag obviously but really, today is to focus [...]

Strength: 1″ Deficit Deadlift – 3reps @ 65%, 3reps @ 70%, 3reps @75% – work your numbers off last week’s 1RM Then, for 12 minutes’ worth of work: 2 minutes max effort [...]

Strength: Squat – 25 minutes to establish a heavy single Then, 8 minute AMRAP of: 5 Front squat (155/125lb) 7 Toes-to-bar 9 Wall ball (20/14lb)

For total reps, with no break between each: In 10 minutes, run 800m. Perform 3 max effort attempts of unbroken ring dips with the remaining time In 10 minutes, run 800m. Perform 2 max effort [...]