Archives

“Mean Girls Suck” Three five-minute AMRAPs with two minutes of rest between each. Individuals can start with either A, B, or C but must proceed in order. Count all reps. A. [...]

Warm-up: Coaches choice Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when deadlifting! Then, posterior chain floss (BSL pg 351), banded posterior chain [...]

Warm-up: Coaches choice Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when inverted! 10 minutes of band distractions and first rib smash. Skill: HSPU [...]

Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this when squatting Warm-up: Partner up! 2 min ball throw mix-up then 1 min burpee-throws Pre-squat mobility: [...]

Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this in overhead positions 10 minutes on Thoracic spine roll out, overhead tissue smash (BSL page 255 & [...]

The “Hotshots 19” WOD is a tribute to the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in [...]

Coach Macy’s Farewell WOD “Fr.E.A.K with a partner” (First rounds of Fran, Eva, Annie, and Kelly) For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings (32k/30k) 30 [...]