Register for the 2020 CrossFit Games Open, Click HERE Conditioning: 14 Plate burpees 14 Sandbag Zercher squats (70/40) 14 Handstand push-ups 14 Alternating pistols 400m run 4 rounds for time Post results and experiences to commentsRead More
Register for the 2020 CrossFit Games Open, Click HERE Conditioning: Partner WOD 15 Synchronized toes-2-bar to begin each round 50-40-30-20-10 Wall-ball shots (25/20) @ (10/9′) 25-20-15-10-5 Dumbbell devil press (50’s/35’s) For time Partners perform 15 synchronized t2b, do a total of 50 wb shots (equal work), then do 25 devil presses (one athlete...Read More
Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. …rest 5-7 minutes, partner up...Read More
Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD. 2019 Wodapalooza Online Qualifier WOD #4 150 Wall-ball shots (20/14) @ (10/9′) 75 Toes-to-bar For time …Rest 10:00, then… Saved by the Barbell 3...Read More
Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: “Boone’s request” Perform in 2:00: 15 KB Goblet squats (72/53) Max calories biked …then rest 2:00 5 rounds for total calories biked Skill: 7 rounds of: 5 Handstand push-up negatives* For quality *Lower body with a 5 second count. Upon...Read More
Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 No Friday night class this week. Sorry for the inconvenience. All other classes normal. Conditioning: “Heartburn” 1 mile run …then… 10 rounds of: 7 Thrusters (75/53) 7 Pull-ups 7 Burpees For time Post...Read More
Conditioning: 4800m Ruck run* For time *Start with 20 lbs, and then every 1200m, add (10/5)lbs. If choosing to run unweighted, perform 15 burpee box overs (24/20″) after each 1200m. Post results and experiences to commentsRead More
Endurance: Bike 20 minutes* For max calories *Every 2 minutes, get off and perform (15/10) push-ups Skill: Handstand holds* 30 second hold, 1 minute rest 5 rounds for quality *Skill level: Beginner: belly to wall hold Beg-Int: back to wall Intermediate: slightly away from wall lightly tap one foot when needed Int-Adv:...Read More
This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD...Read More
