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A1. 3 x Max Handstand hold in L position at the Wall A2. 3x 1 Minute of Hollow Rocks Alternate between A1 and A2 - no rest between efforts   B. 3 Rounds for Time 15 Kettlebell Swings 15 Pull Ups 15 Racked Front Squat   C. Awake and Evolve   ...
A. 2x5 Turkish Get Ups (on each arm, resting as needed)   B. For Time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees to Elbows   C. Awake and Evolve  ...
A. 3 x 25 on Each Leg (rest as needed between sets) Kettlebell Racked Walking Lunges (alternating arms and legs)   B. 21-15-9 Overhead Squats Pull Ups   C. Awake and Evolve WOD   Please post scores/times to comments section. ...
  A1. 5x5 Back Squat A2.  10x5 Kettlebell Cleans (5 on each arm) complete A1 and A2, then rest 2 minutes between rounds   B. 5 Rounds for Time 30 Second Wall Supported Handstand Hold 5 Burpee Box Jumps 10 Knees to Elbows   C. Awak ...
A 1. Russian Twist with Kettlebell x30 A2.  Kettlebell Goblet Squats x 30 Complete 2 full rounds of A1 and A2, rest as needed between rounds   B. For Time: 10, 8, 7, 6, 5, 4, 3, 2, 1 Push Ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Pull Ups   C. Awak ...
A1.  3 Rounds 1 Minute of Superman 1 Minute of Flying Lunges 1 Minute of Rest   B. Tabata Mash Up Sit Up Russian Kettlebell Swings Sit Up Russian Kettlebell Swings 8 rounds of 20 seconds of effort and 10 seconds of rest between each round. *Your ...
“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.” ~Thich Nhat Hanh~   Start by finding a comfortable place to sit quiet and still. Beg ...
If you want to become whole, let yourself be partial.  If you want to become straight, let yourself be crooked.  If you want to become full, let yourself be empty. ~Lao-Tzu~   Use this meditation examine a new perspective about a situation, ...
Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old. ~Ralph Waldo Emerson~   Find a c ...
The intense training programs found in elite youth athletics today prior to and during puberty may have a significant effect delayed menstruation, menstrual irregularities, and sexual maturation of female athletes. Menstrual conditions may be influenced b ...
50-40-30-20-10 Walking Lunges - holding weight plate overhead (each step equals 1 rep) Sit Ups Double Unders   Weight Ranges for Lunges: Men 25-45# plate Women 10-35# plate   Complete reps for time and post time to comments. ...
As many rounds as possible, in 20 minutes: 5 Hang Power Snatches 5 Back Squats 5 Behind-the-Neck Push Jerks 5 Overhead Squats   Suggested Weight: Men 45-95# Women 25-65#   Post number of rounds completed to comments. ...
2 rounds, for time: 800m run 4 min rest 400m run 2 min rest 200m run 1 min rest   Post overall time and individual interval times to comments. ...
10-9-8-7-6-5-4-3-2-1 Clapping Push Ups Chest-To-Bar Pull Ups Kettlebell Snatch   Suggested Weights: Men 20-32kg Women 12-20kg   Modifications: Push ups can be modified to non-clapping. Pullups can be modified to regular range of motion.   P ...
5 rounds, for time: 500m row 15 pull ups   Post time to comments. ...
As many rounds as possible, in 20 minutes: 5 hang power cleans 5 front squats 5 push press 5 back squats 10 walking lunges (with barbell on your back)   Use one barbell for the entire workout.   Suggested weights: Men 45-95# Women 25-65# ...
Part 1: Snatch Balance 5-5-5-5-5   Practice for technique. Increase weight only when good form allows.   Part 2: 2 minutes, max burpees   Post weights for snatch and score for burpees to comments. ...