Wednesday, 18 July 2018

Conditioning:

“Wild Wednesday”

400m Run

30 Toes-2-Bar

20 Pistols (alternating)

10 Strict Pull-ups

50 Calories Rowed

10 Strict Handstand Push-ups

20 Ring Push-ups

30 Slammers (12/8)

400m Run

 

2 rounds for time

Compare to Wednesday, 30 September 2015

 

Mobility:

Posterior Chain – 2:00/side

Anterior Compartment Smash – 2:00/side

Hip Capsule – 2:00/side

 

For Quality

 

 

Post time and experiences to comments

Wednesday, 11 July 2018

Happy birthday Danny! Flashback to 2010!

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

 

Strength:

Option 1:

Make-up a missed 1-RM

 

For max load

 

Option 2:

Pick a lift from the following list and find a 4-RM

Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat

 

For max load

 

Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, lift and load, and experiences to comments

Tuesday, 10 July 2018

 

Sprints:

100m run

Rest 1:00

200m run

Rest 2:00

300m run

Rest 3:00

400m run

Rest 3:00

300m run

Rest 2:00

200m run

Rest 1:00

100m run

 

For Time

 

Conditioning:

Bike 30/24 Calories

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Bike 30/24 Calories

 

For Time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Center Straddle – 1:30

10 Skin-tthe Cats

 

 

Post times and experiences to comments

Saturday, 07 July 2018

 

Strength & Conditioning:

Partner WOD

40 Alternating Pistols*

*Equal work

 

…then….

10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Front Squats (135/93)

*After each set of FSQ, perform 30 Double Unders. Equal work not required.

 

…rest 3 minutes, then…

40-20-10 rep rounds* of:

Fat Bar Deadlifts (180/120)

Sit-ups

*Equal work required.

 

…rest 3 minutes, then…

Run 1 mile*

*Vested (20/14) if you got it. Both have to run the mile.

 

For time

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Wednesday, 27 June 2018

 

Skill:

Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

*Beginner/Intermediate do headstands. Advanced/Elite do handstands.

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/55)

 

Run 200m 

 

30 Reps Box Jumps

30 Reps Kettlebell Swings

30 Reps Overhead Squats

 

Run 200m backwards

 

20 Reps Box Jumps

20 Reps Kettlebell Swings

20 Reps Overhead Squats

 

Run 200m

 

10 Reps Box Jumps

10 Reps Kettlebell Swings

10 Reps Overhead Squats

 

Run 200m backwards

 

For Time

Compare to Monday, 30 June 2014

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

Post Max Load, Time, and Experience to comments

Saturday, 23 June 2018

 

Conditioning:

“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters

 

Description:

All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.

 

For work and FUN

Compare to Saturday, 12 November 2016

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Spine Smash – 2:00

Knees-to-Traps – 2:00

 

 

Post time and experiences to comments

Friday, 22 June 2018

0845 class is cancelled Friday. Sorry for any inconvenience.

 

“Do Work”

10-15-20-15-10 rep rounds of:

Shoulder to Overhead (125/83)

Box Overs (24/20″)

Ring Dips

Toes to Bar

Weighted Walking Overhead Lunges (35/25)

Run 200m after each round

 

For Time

Compare to Saturday, 29 June 2013

 

 

Post time to comments

Wednesday, 20 June 2018

Conditioning:

“Free”

200m Run

7 Clean & Jerks (135/93)*

76 Double Unders

13 Handstand Push-ups

56 Sit-ups

 

3 rounds for time

*Masters 55+ Rx (95/63)

Compare to Wednesday, 03 July 2013

 

 

Post time to comments

Tuesday, 19 June 2018

 

Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post Max Load, Time, and Experiences to comments

Monday, 18 June 2018

Conditioning:

“Crazy Train”

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

Post time to comments

Saturday, 16 June 2018

“Get a grip”

As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.

 

…Rest 5 minutes, then individually perform…

21 Box Jumps (24/20″)

15 Kettlebell Swings (55/35)

9 Pull-ups

Run 200m

 

3 rounds for time

Compare to Tuesday, 25 June 2013

 

 

Post time to comments

Friday, 15 June 2018

 

Strength:

Power Clean

3-3-3-3-3

 

For Max Load

 

Conditioning:

“All of Me”

10 Handstand Push-ups

20 Squats

30 Double Unders

20 Abmat Sit-ups

10 Kettlebell Push-ups

…rest 2 minute

 

4 rounds for time

Give your “All” each round.

Compare to Friday, 05 June 2015

 

Flexibility:

Hold Pike Sit – 2:00

Hold Side Straddle – 1:30/side

Hold Couch Stretch – 2:00 each side

 

 

Post time and experiences to comments

Saturday, 09 June 2018

Conditioning:

“Squared”

Partner WOD

400m Run*

30 Kettlebell Swings (55/35)

30 Wall-Ball Shots (20/14) @ (10/9′)

30 Shoulder Touches

800m Run*

30 Burpees

30 Double-Unders

30 Toes-to-Bar

400m Run*

 

2 Rounds For Time

Compare to Saturday, 8 June 2013

*EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m increments.

 

 

Post time and experiences to comments

Friday, 08 June 2018

 

Conditioning:

“While the Ape’s away…”

As many rounds as possible in 25 minutes of:

200m Run

15 Slammers (12/8)

10 Chest-to-Bar Pull-ups

5 Thrusters (95/65)

 

For Score

Compare to Friday, 7 June 2013

Flexibility/Mobility:

Overhead distraction w/ external bias – 1:30/side

Spine Smash – 2:00

Couch Stretch – 1:30/side

 

 

Post score and experiences to comments