12 days of Christmas cheer! ( 60 minute time cap ) 1: Pull up2: Toes to Bar3: Shoulder to overhead 95/654: Hang clean 95/655: Deadlift 95/656: Box over 24″ (notice 24″ not 20″)7: hang kb snatch 35/little red(per side)8: Burpees9: Push up10: Calories rowing11: Goblet squat 53/3512: Hang kb clean & jerk 53/35 (per side) […]

For time:5 Rounds for time: 20 box overs 20″20(10 per side) kb hang snatch 35/little red20 abmat situps *box overs: both feet touch the ground on both sides and the top. Get from one side to the other however you want. Just don’t walk around.

Amrap 12 10 Trap deadlift @ body weight 20 push ups

For time: 2000m row 50 burpees

AMRAP 8 minutes2 pull ups3 per side kb hang clean & jerk 53/354 Goblet squat 53/35 *like it says, clean & jerk is 3 per side. Kb does not come from the shoulder. Front rack is fist under the chin, bell in elbow. Like I said last wod; if you can see the bell at […]

21 rounds for time:7 Push ups7 Situps7 alternating kb ground to overhead. 53/35 *for the kb ground to overhead, it’s 7 total per round. This clearly is uneven per side. I recommend alternating which side you begin with. These can be clean and jerk or snatch. Alternating. Also, the kb should be locked OVERHEAD at […]

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This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…