Full Snatch 6×3 WOD 4 Rounds 15 Burpees 10 Wallballs 5 Wall Crawls *For a Wall Crawl, start with your feet towards the wall, on your stomach. Walk your hands and feet up the wall until you’re in a full handstand with stomach against the wall. If you want to workout next week, I’ll be [...]

3 Rounds 20 Pullups 40 Pushups 60 Squats Row 500m Rest 3 min

Snatch Balance 6×3 WOD 3 Rounds 5 Front Squats 1 Press 2 Push Press 3 Push Jerk 10 Burpees *You pick the weight

A1. Power Clean 6×1 A2. Full Clean 6×2 WOD 1-10 Burpee Box Jump Ladder *You must take at least one breath between sets and all sets must be UNBROKEN.

Clean Deadlift 5×5 *The clean deadlift is much different from a traditional powerlifting deadlift. When performing the clean deadlift, set up exactly like you would in the clean – weight forward on the foot with your shoulders over the bar. As you begin the move, shift the weight towards the middle of your foot and [...]

HERE is a study that shows the benefits of Vitamin D. Basically it cites a correlation between Vit D and athletic performance. Noting that it peaks seasonally with Vit D levels. It also increases the number and size of Type II (fast twitch) muscle fibers. The reason this is important is that as north-of-the-equator living [...]

WOD 50 Jumping Pullups 500m Row 40 Jumping Pullups 400m Row 30 Jumping Pullups 300m Row 20 Jumping Pullups 200m Row 10 Jumping Pullups 100m Row And a sweet vid of Jim crankin out Rope Muscle ups

Have you ever had somebody tell you they are going to do something then proceed to ‘research’ the best possible way to attain their goal. We see it all the time in the fitness industry. Somebody says they want to improve their squat. So off they go on a search for THE BEST squat program… [...]

Happy Monday! Power Clean 6×3 WOD 5 Rounds 5 OHS 115/85 10 Pushups – Release hands at bottom of pushup And a picture…

Check out this recipe for Paleo Eggnog. Just in time for the holidays!!! Clean Pull 6×2 “Karen” 150 Wallballs for time Men use 20lb ball, women use 14lb