Archives

Warm-up: 3-in-3 of jumping jacks, lunges, flutter kicks Mobility: Lat rollout, Sampson stretch, shoulder distractions Today we are testing our fitness with a benchmark WOD – [...]

Warm up: Handstand hold (or plank hold) & air squats Mobility: Anterior Compartment smash, glute smash, T-Spine Smash Strength: 8 min Hang Snatch & OHS EMOM @ 70-75% 1RM Conditioning: [...]

Warm-up: 2 minutes of Double-unders (to meet the level II standard, 50 double-unders must be accumulated in 2 minutes) Mobility: Russian babymakers, static spidermans, hip distractions Strength*: [...]

This Saturday’s WOD was the First Four Challenge hosted at CF North Alpharetta. Thanks for y’all who came out!! (Not all are pictured!) We placed 2nd as a team (only by 9 points!) and [...]

Warm up: 3 minutes of “Cindy” Mobility: Shoulder Distractions & Super Front Rack, T-spine/Lat roll-out, wrist openers Strength: Front squat 3×5 at 70% of your 1RM (warm-up [...]

***** DAY OF THE LIVING DEADLIFT!!!! Wear your costume to WOD in or one may be provided for you!***** Warm-up: 3 min. partner wall ball toss – 1st minute = freestyle, 2nd minute = Burpee [...]

Warm-up: Dots (2x), high knees, zombie walks, butt kickers, 30 jumping jacks as a group Mobility: Slow shoulder dislocates, banded shoulder distractions, 10-15 PVS OH Squats as a group Strength: [...]

Mobility: Russian babymaker, T-spine rollout, banded shoulder distractions Warm-up: 1 min handstand hold, 1 min DUs, 1 minute plank hold Strength: Strict Press 3-3-3-3-3 Conditioning: AMRAP 12 [...]

Warm-up: 3-in-3 of jumping squats, mountain climbers, lunges Mobility: Spidermans, banded hip extension (BSL pg 329), wrist openers Strength: 10 min EMOM – 1 Clean – 2 Front Squat @ [...]

“April O’Neil” 30 Thrusters (115/80lb) 30 Pull-ups 30 Power cleans (same bar) 30 Burpees 30 Jerks (same bar) 30 box jumps (24/20″)