Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m For total sprint time Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups For score *Rx+ do weighted...Read More
0630 class Tuesday is cancelled this week. Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Alternating Pistols 10/8 Calories Biked 12 Sit-ups For Score *Partner alternate exercises …Rest 8 minutes… Complete as many rounds* and reps as possible in 10 minutes of: 100m Row 5 Front Squats...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Monday, 11 June 2018 Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating...Read More
Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m For Time *one sprint each partner at each distance Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More
Strength: Hang Power Snatch ⇒ 3 Overhead Squats 5 rep of complex, increasing load each set. Work to a heavy load For quality and load Conditioning: 100 Double Unders …then… 4 rounds of: 20 Alternating Dumbbell Clean to Overhead (50/35) 20m Alternating Overhead Dumbbell Lunges (50/35) …then… 100 Double Unders For Time...Read More
Friday night class is cancelled. Sorry for any inconvenience. Conditioning: 40 Calories Rowed 30 Wall-Ball Shots (14/10) at 10′ 40 Pull-ups 30 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike For Time Strength: Back Squat 7-rep max For max load Post time and load to...Read More
Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m For Time (18:00 cap) Compare to Tuesday, 20 September 2016 *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed....Read More