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WOD 2-1-13 15 Minutes: Kipping Swing/Bar Muscle-up Skill Work. Practice kipping with a band as well as without a band. If you have unassisted pullups try getting a muscle-up on the bar, or work [...]

WOD 2/1/13 Push Jerk – Work up to a heavy single then perform 3-5 heavy singles   For Time: 5 Rounds: 5 Dead Hang Pull-Ups 10 Burpees 5 Rounds: 5 Goblet Squats (55/35) 10 Kettlebell [...]

My name is Katie Doubt, and I am 26. I am so honored and humbled that Neal asked me to do this testimonial. I have read and re-read all the other testimonials on here of real life people like me [...]

WOD 130131 Snatch Balance: Work to a Heavy Single Notes: Remember, the goal here is speed and explosion under the bar. Getting comfortable with weight overhead and landing in the receiving [...]

WOD 1/31/13 400m Sprint Rest 5 minutes 400m Sprint   Rest 5 minutes:   AMRAP in 10 minutes: 6 Squat Cleans (115/75) 12 Pull-Ups 24 Double Unders   As the paleo challenge comes to a [...]

WOD 1-30-13 Cleans 5-5-3-3-1-1-1 3 Rounds of: • 10 Hang Squat Cleans (135/95) • 10 Atomic Sit-ups • 20 Burpees Charlotte Manzer is here and healthy! Please send Clayton and Ashley your best (on [...]

WOD 1/30/13 Snatch – Find a 1 rep max   For Time: 100 Double unders 75 Air squats 50 Kettlebell swings (55/35) 25 Burpees 50 Kettlebell swings 75 Air squats 100 Double unders

WOD 1/29/13 AMRAP in 5 minutes: 10 Pull-Ups 10 Burpees   Rest 5 minutes   AMRAP in 5 minutes: 10 Deadlift (225/155) 50 Double Unders   Rest 5 minutes   AMRAP in 5 minutes: 10 [...]

WOD 1-29-13 Band Thrusters 4×15 AMRAP in 3, 6, & 9: • 20 DL (225/155) • 10 KB C&J (55/35) [total] • 5 Turkish Get-Ups (55/35) [total] Rest 1 minute between each AMRAP We are having [...]

WOD 1/28/13 Back Squat 5-5-5-5   For Time: 400m Run 21-15-9 DB Push Press (45/30) KB Swings (55/35) Push-Ups End with a 400m Run