5 rounds of: – Kettlebell Swing X 15 – Push Press X 5 @ 135#/95# – Deck Squat X 10 Rest, then… Windmills 5 X 3 each side

Honor WOD 10 rounds for time of: – Box Jump X 3 – Pull Up X 5 – Thruster X 7 @ 95#/65# – Knees to Elbows X 9

Just a reminder that this weekends Bodytribe Summit has been postponed.  We hope to reschedule this event for the Spring of 2013.

- RKC Arm Bar as part of our warm up and mobility Then… 20:00 steady work of: – Sandbag Burpess + Push Press X 5 – Sandbag Haul X 200 meters – Bar Traverse X length of bar – Rope Climb X 15′ – Animal Crawl down and back mats Finish with 3 rounds of: – Y, T, L X 5 – Scarecrow X 5 “Madonna” complex X 5 each […]

7 Rounds of: – Deadlift X 3 @ 85%-95% of 1 RM – Bar Facing Burpees X 5 – Rest X 1:00 Then… 4 Rounds of: – Sandbag Bridge X 15 – Hollow Rock X :30 – Reclined Twist X :30 each side

On Monday, October 29th we will host the first ever PR Fitness Honor WOD. While we have honored many “Hero’s” in past workouts, this is your opportunity to dedicate your workout to someone that you would like to honor. Many of us have someone in our lives that is enduring a struggle, health or emotional, or we have someone that touched our lives in an amazing way and those who […]

Skills – Push Up Practice, then… Rounds in 15:00 of: – Overhead Walking Lunge X 5 steps each leg @ 45#/25# – Run X 100 meters – Hindu Push Up X 10 Finish with Mobility Complex X 10:00: – Cossack Squat X 10 each side – Shin Box X 10 each side – Instep Stretch X :30 each side

Part 1: Tabata the following. 8 rounds each. – Wall Ball – Push Up – Pull Up – Double Under – Sit Up Part 2: 3 Rounds of: – Deck Squat X 10 – Cossack Squat X 10 each leg – Pigeon X 1:00 each leg No rush. Flow, as in a yoga practice. Focus on breath and quality movements.

1 mile sandbag run/hike. Into 4 rounds of: – Barbell Farmers Carry X 50 meters right hand @ 95#/65# – Hang Power Clean X 15 @ same load – Farmers Carry X 50 meters left hand @same load – Barbell Push Press X 15 @ same load – Run X 1 mile

Part 1: Every 2:00 X 7 rounds: Clean X 3 @ heavy, yet manageable. This is a full Squat Clean. If you can’t do it, do a Power Clean + Front Squat Part 2: 4 Rounds of: -Forearm Plank X 1:00 – Side Forearm Plank x :30 each side – Hollow Rock X :30 – Cobra Pose X :30