Warm up:

3 Rounds:
10 box jumps
10 sit ups
10 pull ups
10 push ups
50 jump rope

Skill:
Power snatch review

Work out of the Day:

For time:

100 total Power snatches (75/45)
Every minute on the minute complete 10 air squats, then continue with your snatches until the top of the next minute…continue this pattern until you’ve completed all 100 snatches.

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Warm up:

3 Rounds:
10 Wall ball 2 for 1s
10 Toes to bar
10 Burpess long jumps
10 Archer rows

Coach T leading by example of what we should all look like at the end of a WOD!

Work out of the Day:

5 Rounds max efforts:
500 m row

Rest 3 minutes between rounds.

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Warm up:
Running drills

Work out of the Day:

4 max efforts of:  800 m sprints

Rest as needed between efforts.

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Warm-up:
Burgener Warm-up x3 (PVC, Bar x 2)
Snatch and Clean Progressions

Talent is God-given…be Humble.  Fame is man given…be grateful.  Conceit is self-given…BE CAREFUL!- John Wooden

Workout of the Day:

Muscle Snatch - 40% (of snatch) 3 x 3
Power Snatch + Snatch Balance 50% (of snatch) x 2,
  60% x 3
Clean pull - 85% (of clean) x 3 x 3

AMRAP in 10 minutes of:
6 Squat Cleans (men 55kg/women 30kg)
12 Pullups
24 Double Unders

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Warm-up:
Fish Game
3 Rounds
Standing Long Jump
:30 sec Side Jumps
10 Box Jumps
10 Groiner Stretches
10 Ring Pushups

Sport/Challenge:
Max Pullups in :30 sec

Workout of the Day:

Complete 6 rounds for time of:

12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
6 Handstand Push Ups
Sprint 100 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

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At 211 degrees, water is hot.  At 212, it boils.
Raising the temperature of water by one extra degree means the difference between something that is simply very hot and something that generates enough force to power a machine- a beautiful, uncomplicated metaphor that ideally should feed our every endeavor- consistently pushing us to make the extra effort in every task we undertake.  212’ serves as a forcefull drill sergeant with its motivating and focused message while adhering to a scientific law - a natural law.  It reminds us that seemingly small things can make tremendous differences.  So simple that with this single thought planted firmly in your mind, you can benefit from it the rest of your life.
      - From the book 212, the extra degree.

Warm-up:
3 Rounds
10 OH Walking Lunges
10 Pass Throughs
10 Shoulder Press
10 Push Press
10 Push Jerk

Skill:
Split Jerk Review

Karee going strong overhead at this summer’s Strongman in Florence, OR

Workout of the Day:

Split Jerk 1-1-1-1-1-1-1 reps

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Warm-up:
2 Min Jump Rope
3 Rounds
12 Hip Swings (F/B-S/S)
12 Pass Throughs
12 Shoot Throughs
12 Ankle Hops

Workout of the Day:
35 Box Jumps, 20” box
35 Pull-ups
35 Kettlebell Swings
35 Squats
35 Kness to Elbows
35 DB Push Press, (30/20)
35 Arch Rocks
35 Wall Ball Shots, 20# MedBall
35 Burpees
35 Double Unders (or 140 singles)

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