Sumo Style Deadlift 3-3-3 Then….. Hope for Cures Three rounds of 1 Minute at each station, followed by 1 minute of rest at the end of each round Burpees Power snatch 75/55 Box jump 24/20 Thruster 75/55 Chest to bar Pull-ups Kate Foster at Hope for Cures http://hope.crossfit.com/cures/video/hope-cures-nations-capitalRead more

“…the lower back is the cornerstone of strength. Your goal is to handle 50 percent of what you’re back squatting for 10 reps in the good morning.” – Bill Starr 1a Good Mornings x 10 1b Strict Toes 2 Bar x 10 (scale Knees 2 E’s, Tucks, Candle sticks) Then: 3 rounds for time: 30 Alt KB Snatches 53/35 20 Pistols 10 Strict Chin-ups (no kipping and palms in)Read more

9 am Yoga 10 am  Olympic Lifting Class 11am Endurance WOD Tabata Sprints 8 Rounds, 20 seconds max effort sprint, 10 seconds rest Then….. 3 Rounds 800m Run 20 Pullups 30 Hand Release Push UPs 40 Sit Ups   Not so funny meow, is it?Read more

 5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!Read more

15 Min of Snatch (full) Practice Then… 18 Min Partner Relay 2 Rope Climbs 5 Snatches, 135/95 9 Box Jumps, 30/24 * While one partner is completing a round, the other partner is resting. Complete as many rounds as possible in 18 minutes.   Having trouble with rope climbs? Check out this video!Read more