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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 &nbs ...
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. Aw ...
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. Aw ...
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. *Yo ...
“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. B ...
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 situatio ...
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 ...
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 ...
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.   ...
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. ...