WOD:“The Chief” 5 Rounds, 1 Minute Rest After Each Block AMRAP-3 3 Power Cleans (135/95) Barbell or Matching DB’s 6 Push-Ups 9 Air Squats *Start each round at the top, try to hit that Round 1 score **Score is total of all rounds+all reps ***If you don’t have a barbell or matching DB’s, One heavier…

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Hello Dumbo Can we please address the elephant in the room?  As weeks tick into months and more data is gathered it’s been becoming abundantly clear that your overall health/fitness is a major factor in how COVID will affect you.  Lung function, obesity, immune system health, even Vitamin D levels (still being confirmed) can positively…

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WOD:“Mario Lemieux” For Time Buy-in: 66 Double Unders/Penguins (112 Singles/Jacks) 30-20-10-6 Single Arm Alternating Devils Press Sit-Ups Cash-out: 66 Double Unders/Penguins (112 Singles/Jacks)

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Instructions:Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. An odd object – something in the realm of the weight of a wall ball (14lbs for girls, 20lbs for guys). +/-5 lbs is ok (even 10 lbs if you go heavier) – can be a DB,…

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“You Done Lost Your Damn Mind!” I’m not sure if you heard but this COVID 19 thing is a pretty big deal.  If you haven’t your name is probably Jared Leto and you’ve just returned from your silent meditation retreat in the desert.  In all seriousness I’m starting to lose faith in our ability to…

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WOD:“What A Depressing Vacation” AMRAP-15 Barbell or Matching DB’s 20 High Knees (1,2,3,4) 20 Hang Power Cleans 20 Bum Kicks (1,2,3,4) 20 S2OH One Moderate DB or KB 20 High Knees 10 DB Hang Clean R 10 DB Hang Clean L 20 Bum Kicks 10 DB Push Press R 10 DB Push Press L

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Presence is a Present Kayne West may be a crazy person OR he may be a misunderstood genius ahead of his time. Either way he did get one thing right, his presence was a present. Now you can debate that statement all you want but you can’t deny that other human beings, especially now, are…

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WOD:“I Must Break You” Death by Lungester – 16 Min Cap Minute 1: 1 Lungester Minute 2: 2 Lungesters *BB/DB/KB in front rack or Bodyweight, shoot for Round 8 **After failure, Rest 1 Min and finish remaining time 4 Lungesters per minute 1 Lungester= Reverse Lunge R, Reverse Lunge L, Thruster

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Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…

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