The Kat’s Meow 41 Push Press 95/63 41 Toes to Bar 41 Barbell Lunges 115/83 41 Ring Dips 41 Hang Cleans 135/93 41 Cal Row/Bike/Ski *Every 3 minutes perform 41 Double Unders, except if you are rowing, biking or skiing* Happy 41st birthday to Kat!!!  Read more

WWPF- 40 min cap 400m Sandbag Run, 100/75  (mix distance anyway)    2 Rounds 60 Synchronized Wall Ball Shots , 20/14 50 C2B Pull-ups (mix anyway) 40 Alt Target Burpees   400m Sandbag Run    1 Round 60 Synchronized SDHP, 70/53 50 Wt Push-ups, 45/25 (mix anyway) 40 Alt Box Jumps, 30/24   400m Sandbag Run   Jess got her 1st Bar MU during the Open. Who is next?Read more

Over Head Squat 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 KB Swings 53/35 9 Over Head Squats 95/63   Post Loads and Times to ZEN and Comments:  Read more

Cardio Junkie + Midline Mania 15 Min AMRAP 20 Cal row 20 Second L-Sit 15 Cal Ski Erg 15 Toes through Rings 10 Cal Bike 10 Russian Twists   Strength Balance – 15 Min AMRAP  100m OH Carry, 70/53 (switch arms at 50m) 100m Farmers Carry, 70/53 (switch arms at 50m) 1:00 Alt Step-ups, 70/53 The Movesmith moving some weight  Read more

15 Minutes to a Heavy Clean Then….. 300m Run 8 Squat Cleans 155/103 4 Rope Climbs 300m Run 6 Squat Cleans 185/123 3 Rope Climbs 300m Run 4 Squat Cleans 205/133 2 Rope Climbs 300m Run 2 Squat Cleans 225/143 1 Rope Climb Om Yun Chol clean and jerks triple body weight!    Read more