Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar 8 rounds for time …Rest 5 minutes Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183) For score...Read More
A lot of “Fat” cried out during Friday’s WOD. Skill: Rope Climbs 20:00 of quality work Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Alternate exercises through each round....Read More
Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience. Strength: Back Squats 5 reps @ 50% 1RM 3 reps @ 60% 1+ reps @ 70% For max reps at 70% Conditioning: Complete as many rounds as possible...Read More
Happy belated birthday Jana! “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (275/185) 7...Read More
Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong! Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″) …rest 3 minutes WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips ...Read More
Skill: 5-5-5-5-5-5-5 Strict or weighted Pull-ups For Quality Conditioning: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) Run 1100m and rest for a total of 10 minutes Complete as many rounds as possible in 9 minutes: 10...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 Tuesday, 11 November 2014 Conditioning: Choose your level: “Summit” Complete as many rounds as possible in 12 minutes of: 8 Thrusters (135/93) 8 Hang Power Cleans 4 Muscle-ups 8...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Strength: Deadlifts 5 reps @ 70% 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of:...Read More
Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1 For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached,...Read More
