Hey everyone! Good job with the double under attempts today. I’m sure the practice will pay off soon enough. Here’s the workout for Friday August 22 2014 Tier 1, 2, and 3 5 x 6 Bench Press*Start at 60% to 65% and add 10 to 20 pounds for each set. Then… 3 Minute AMRAP of:8…

What’s up everyone! For tomorrow’s rest day/active recovery, I’d like for everyone to complete the following, for time: “Annie”50-40-30-20-10Double UndersSit Ups The scaled version of double unders will be a little different for this workout. Instead of doing triple singles, you will do the following: 70 double under “attempts” 50 sit ups60 double under “attempts”…

Good job to everyone that finished today’s workout under the cap. Here’s a special “I apologize” to the 4pm class, since I turned off the WOD clock before most of you ran back in. Here’s the workout for Wednesday, August 20 2014 (12 min cap) Tier 15 x 2 Hang Power Snatch + Overhead Squat(pick…

Sorry for the late post One Worlders! Here’s the workout for Tuesday, August 19 2014There’s no mud involved but we are definitely RUNNING! Good Luck Tier 1, 2, and 3 Warm UpMobilitySkill (coach’s choice) *Complete the following for time:50m Run100m Run200m Run300m Run400m Run500m Run50m Run (2 Minute Rest)50m Run100m Run200m Run300m Run400m Run500m Run50m…

What’s up One World! Here’s the workout for Monday, August 18, 2014 Tier 1Back Squat5×3 @ 80%5 Minutes – Kneeling Muscle Up Progression*Complete for time:Use a rack, pick weight10 Hang Power Cleans20 Back Squats800 Meter Row Tier 2Back Squat5×5 @ 80%5 Minutes – Band Muscle Up Progression*Complete for time:135/95, no rack20 Hang Power Cleans30 Back…

ROCKIN’ IT WITH COACH SMITA!!

I hope everyone is enjoying today’s rest day! Here’s the workout for Friday, August 15 2014: Tier 1 1 Rep Max Push Press Tabata – DB Shoulder Shrugs (heavy)… Tabata – DB Bent Over Row *Complete as many reps as possible in an 8 min ascending ladder of thrusters and ring rows. Here’s an example:…