15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air Squat (Bottom to Bottom) Mountain Climber Fit4All- 9am (Bring a Friend for Free) Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesRead more

Emily-45 Minute Cap 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense...Read more

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min Ladder SA Alt DB Thruster Toes to KB *EMOM 15 Du or 10 Tuck Jumps      Read more

15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90 sec b. Stiff Leg Deadlift 3×20 Then……. The Virtual Fancy Nancy Birthday WOD 10 Rounds 7 DB Deadlift, rt arm 7 DB Deadlift, lt arm 7 DB Hang Clean, rt 7 DB Hang Clean, lt 7 Renegade Row, rt 7 Renegade Row, lt 7 Burpee Over DB Fit4All-9am Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute Rest  Read more

Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute Rest  Read more