Games Deadlift Pull 1 rep every 30 seconds increasing the weight by 10lbs after each successfull deadlift starting with 225lbs for men, 95lbs for women. Then 21-15-9 Wallball 20lbs Calories…

Rest Get plenty of sleep, lots of fluids, eat well, and do something fun. Recharge and be ready to hit it hard again this week! Yup, you're cool George. Katie…

As I mentioned before, I'll be out of town visiting family this weekend so here is one you can do at home. 10 rounds for time 15 burpees 20 situps…

As many pull ups as you can do in 1 unbroken set. 4 rounds of 400m run 50 squats

Active Rest Today we are going to be working specifically on our weaknesses. This does not mean skills, per se. We may be spending time PNF stretching our hamstrings, talking…

"Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings  Joe preparing to go overhead. The look of intense…

21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat Knees to elbows   A little more detail into rowing technique.

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Ashley and Kevin hanging out while in town. Remember this one Ryan?

Rest Day Frank rounding the bend.

Happy 4th everyone! A patriotic WOD of sorts. "Crossing the Delaware" 30 sec of work followed by 10 sec rest for 5 rounds Row Lunges (in place) Flag hold (Flag=…