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

Back Squat: 5-5-5   Then…   15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53   ——————————————————— Virtual 6am/4pm Bulgarian Split Squat: 3 x 10-12 Side Plank Holds: 3 x 1:00 (add weight if necessary) Then… Complete 2 Rounds of…21-15-9 Goblet Squat SDHP Push-up                      Read more

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups  Read more

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye. OR Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and...Read more

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10 min AMRAP 5 Renegade Rows Per arm 10 Weighted Lunges Per leg 15 Skull Crushers   10 min AMRAP 15 SDHP 15 HSPU   10 Min AMRAP 30 SA Alt KB Swings 20 Situps 10 Burpees  Read more