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)
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Tuesday, 19 June 2018
18 June 2018 by 3 Comments
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
17 June 2018 by 10 Comments
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)
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Saturday, 16 June 2018
15 June 2018 by 11 Comments
“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
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Friday, 15 June 2018
14 June 2018 by 17 Comments
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
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Thursday, 14 June 2018
13 June 2018 by Leave a Comment
REST DAY
Lifters/Competitors Class
Canceled the week
Wednesday, 13 June 2018
12 June 2018 by 19 Comments
Conditioning:
“Gettin’ Busy”
10 Muscle Ups
20 Kettlebell Swings (55/35)
30 Knees-to-Elbows
40 Push-ups
50 Overhead Weighted Walking Lunges (35/25)
400m Run
30 Box Jumps (24/20″)
20 Chest-to-Bar Pull-ups
10 Overhead Squats (125/83)
For Time
Compare to Wednesday, 12 June 2013
Post time and experiences to comments
Tuesday, 12 June 2018
11 June 2018 by 9 Comments
Skill:
Row Sprints:
500m Row at 90% PR pace*
Rest 2:00
500m Row*
Rest 2:00
500m Row*
For Time
*This pace is 90% of current 500m row PR.
Conditioning:
“What’s in a name?”
5 Handstand Push-Ups
10 Box Overs (24/20″)
15 Unanchored Sit-ups*
10 rounds for time
Compare to Tuesday, 11 June 2013
*Unanchored sit-up standard: flat hands hit the floor between your legs
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Twisted Cross – 1:30/side
Saddle Pose – 2:00
Pike stretch – 2:00
Post times and experiences to comments
Monday, 11 June 2018
10 June 2018 by 8 Comments
The Monday, 0845 class is canceled. Sorry for any inconvenience.
Conditioning:
“…the mice will play”
Part 1
8 minute time cap
Power Clean/Front Squat Ladder (165/113) Masters (115/73)
1 Power Clean + 1 Front Squat
1 Power Clean + 2 Front Squat
1 Power Clean + 3 Front Squat
1 Power Clean + 4 Front Squat
etc.
Score = total number of Front Squats
Rest 7 minutes
Part 2
12 minute time cap
“Jump Everybody Jump”
200 Singles
150 Speed Skips
100 Double Unders
150 Speed Skips
200 Singles
For Time
Compare to Monday, 10 June 2013
Post score and time to comments
Saturday, 09 June 2018
8 June 2018 by 13 Comments
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
