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Skill practice: Muscle-up progression Then, five rounds for time of: 10 Dead-hang pull-ups on rings 10 Ring dips 10 Push-ups on rings Finisher: 5 Skin the cats – slow and controlled

Strength: Cleans 5×5 Then, every minute on the minute, perform hang power cleans (135/95 lb) and squats. For the first minute,  perform 3 of each, and for each minute thereafter add one. [...]

(Note to our newbies: Do not be intimidated by this WOD, we will be scaling) The “Filthy Fifty” 50 Box jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16k) 50 (steps) [...]

Rest day

Strength: Deadlift 5-5-3-3-3-3 Then, for 20 minutes, perform the following partner/team workout: One partner does deadlifts (155/95 lb) while the other partner does tire flips until relieved by [...]

Nobody ended up doing yesterday’s WOD, so we are doing it today. Rx is a 20lb med ball. Med ball must touch the floor between each combo. Also – make sure to get the full extension [...]

Skill practice: Medicine ball cleans, wall balls, med ball clean to wall ball combo Then, for 10 minutes perform the following partner workout: One partner performs med ball clean to wall ball [...]

Strength/Skill Practice: Bench press – 5×5 – for load but not to failure Then three rounds for time of: 15 Deadllifts (155/115lb) 15 Burpees 15 Thrusters (95/65) 15 Pull-ups [...]

Strength/Skill Practice: Cleans 5×5, for load but NOT to failure. Form over weight! Then, as many rounds as possible in 20 minutes of: 20 KB swings (24k/16k) 20 True push-ups 10 Hang power [...]

Happy Valentine’s Day! You know we had to do one of the named “girl” workouts for the holiday so we modified “Betty” to make her “Hot Betty.” [...]