2015 Fittest Man on Earth, Ben Smith. WU: 2 rds- 10 Hang Squat Cleans (BB) 10 Presses 10 Handstand Handshifts 100m Run -Coach Mobility E2MOM 14: (7 rds) 2 Squat Cleans + 2 Split Jerks *Building up. Does not have to be Touch & Go.* “Black and Blue” 5 RFT: 10 Power Cleans, 135/95 10 BurpeesRead More

WU: 800m Burden March. *Same rules as always. No easy things, no wallballs, be creative, partner up if you gotta. WOD: Obstacle Course Day. Bring yo frans.Read More

WU: 500m Row 10 Spiderman Lunge 10 Leg Swings (NSEW) 10 Arm Circles -Coach Mob -5 Skin the cats SS: Find 1 RM Barbell Turkish Get-Up. (Score each arm) FT: 3 Rds: 6 P. Snatch 95/65 12 OHS ” 15 TTB ACC: 50 Banded CurlsRead More

For Total Time: “Diane” 21-15-9 Deadlift 225/155 HSPU **Rest 5 Whole Minutes** 15-9-6 Front Squat 155/105 Ring Dip *No Rack. RX+ : DL 245/175, FS 185/125* COOLDOWN: 800m Jog Butterfly sit & reach Frog CouchRead More

WU: 2 rds- 5 Hi-Hang Power Snatch (BB) 5 Snatch Balance 5 Bent over Row **1 min couch stretch/ sit and reach in between rounds SS: Find a 3 RM Touch & Go Power Snatch (15 min cap) For Time: Cash in – 50 Sit-ups 80 Dubs 16 C2B 60 Dubs 12 C2B 40 Dubs...Read More

WU: Coach’s Special Cycling: Find 3 RM Touch & Go Power Clean (15 min cap) *then* Max Rep @  90% of above 12 Min AMRAP: 15 Tire Flips 10 Thrusters (95/65)Read More

WU: 2 rds- 5 Hi-Hang Squat Clean (BB) 5 Thruster 5 Good Morning **1 min Frog stretch/ Pigeon in between rounds SS: 3 RM Eccentric Back Squat (4 count descent) 8 – 6 – 5 – 4 – 3 – 3 – 3 *Partner counts mississippi for you*   8 Rounds For Time: 200m Run 8 KB Snatch (R) 8...Read More

Partner WU: -2 rds: 10 Jumping Jacks 10 Broad Jumps 10 Cart Wheels   *Person ‘A’ holds a plank while Person ‘B’ does 10 Jump Jacks..etc. Switch after each movement. -Sarge Yoga “Partner Barbara” 5 rft: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Run 400m after each round with partner. No rest in between each...Read More

BB Cycling 1: EMOM 7: 2 Squat Snatches @ 70% BB Cycling 2: 3 sets of: 20 Deadlifts (UnBroken) *50-60% of 1 Rep Max. Rest exactly 2 mins between sets. 3 Rds For Time: 25 Wall Ball Shots 15 RKBS (HAP) 5 Over-the-Box-Jump (24/20) (scale: Box Jump Over)  Read More

WU: -2 rds:    200m Row    10 Burpees -PVC Pipe stuff ST: “Overhead Party” EMOM~: 2 Strict Press *Starting @ 75%, complete 2 Strict Presses every minute. After each minute, you must go up 5-10 lbs. Once you reach failure, rest the remainder of that minute, and begin a 2 rep Push Press. Continue...Read More