Conditioning: 4-person Team* WOD 100 Pull-ups 200 Burpee box overs (20″) 300 Wall-ball shots (20/14) @ (10/9′) 400-ft Dumbbell overhead lunges (50/35) …while simultaneously accumulating… 250 Calories biked For time *Instructions: Equal work on chipper Two teammates working at a time (chipper & bike) Tag each time teammates switch on the chipper Team...Read More
Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat… 7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice Post results and experiences...Read More
Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar 10 Rounds for time, partners alternate rounds …Rest 5:00 and then… 3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups For time, equal work, split reps as desired (30:00...Read More
The Christmas Party is TONIGHT at 1800. Bring your friends and family! Skill: Every minute on the minute, for 8 minutes, complete: Odd minutes: 10 Kip swings holding a yoga block between feet Even minutes: 5 Strict pull-ups For quality Conditioning: 10 Single arm dumbbell clusters (50/35) (right) 25-ft Single dumbbell overhead walking...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups For time Post results and...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Endurance: Complete as many rounds as possible in 25 minutes of: 15/12 Calories rowed 15/12 Calories skied 15/12 Calories biked Rest 1:00 For score Skill: 10 Alternating pistols 5 Strict pull-ups 5 Strict handstand push-ups Rest...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD* “Let the Merry begin!” 100-ft Handstand walking 90 Calories biked 80 Wall-ball shots (20/14) @ (10/9′) 70 Double unders 60 Toes-to-bar 50 Calories skied 40 Devil’s presses (2 x 50/35) 30 Calories rowed 20...Read More
Endurance: Complete as many reps as possible in 30-minutes of: 10-15-20-25-30…rep rounds of: Calories skied 50-ft Alternating walking lunges Calories biked 50-ft Burpee broad jumps Calories rowed For score* *Score is total calories performed. Lunges and burpee broad jumps do not count. Post results and experiences to commentsRead More
