Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side  ...Read More

  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...Read More

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 commentsRead More

  REST DAY   Lifters/Competitors Class Canceled the weekRead More

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 commentsRead More

  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...Read More

Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 20 Power Snatches 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)    ...Read More

“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    ...Read More

  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...Read More

  REST DAY   Lifters/Competitors Class Canceled the weekRead More