For time: 100 Air squats 10 Pullups 10 Pushups 75 Air squats 20 Pullups 20 Pushups 50 Air squats 30 Pullups 30 Pushups 25 Air squats 40 Pullups 40 Pushups Post time to comments:

Partner WOD: 3 rounds for 1 min, each partner. Add up each exercise reps for total Thrusters – (45#/25#) Ball Slams – 20# jumping Pull ups Squats Push ups – feet up on balance ball Post totals to comments:

Football Gone Bad Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Pull Ups *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]

12 Days of Christmas 12 Rounds for time: 1 Muscle up 2 KB Snatch -53lbs./35lbs. 3 Wall Ball – 20lbs./14lbs/  –  12 foot target 4 Box Jumps – 32″/24″ 5 Thrusters – 95lbs./55lbs. 6 Air Squats 7 Abmat Sit ups 8 Ball Slams – 40lbs./30lbs. 9 Double Unders 10 Ring pull ups 11Cleans – 65lbs./45lbs. […]

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]