Conditioning: As many rounds and reps as possible in 20:00 of the following: 12/10 Calories rowed 9 Wall ball shots (20/14)@(10/9′) 1 Barbell complex* (155/103) For score *Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead. Entire complex is worth 6 points for scoring purposes. Each lift of the complex...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked For Score *Alternate exercises Strength: Thruster 1-rep max Compare to Friday, 24 July 2020 ...Read More
“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Wednesday,...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Wednesday, 26 August...Read More
Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″) For score...Read More
Conditioning: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1 Wall-ball shot (25/20)@(10/9′) For total reps *Add one rep of each exercise each round Strength/Skill Work: At 70% of your 1-rm clean, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to...Read More
Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93) …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123) …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153) …rest 3 min...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD: As many rounds and reps as possible in 12 minutes of the following: 20 Calories biked 30 Grasshoppers 40 Weighted OH walking lunges (45/35) 30 Toes to bar 20 Tire flips (210/155) For score, equal work required Strength: Every...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: As many rounds as possible in 25 minutes of: 200m Run 1 Round of Cindy* For total score * After every run, add one round of Cindy. Cindy is 5 pull-ups, 10 push-ups, and 15 squats. I.E.: Run 200, 1 rnd...Read More
