“Breathing is over-rated. But it is necessary.”   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...Read More

  Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked   For Total Score   Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

Saturday class starts at 0830 this week.   New Proposed “Army Combat Fitness Test” 0:00-5:00 3-Rep Deadlift (max load) 5:00-7:00 Rest 7:00-10:00 Standing Power Throw (10) (max distance) 10:00-13:00 Rest 13:00-15:00 Hand-Release Push-ups (max reps) 15:00-18:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) 22:00-26:00 Rest 26:00-28:00 Leg Tug (max reps) 28:00-33:00 Rest 33:00-Finish 2-mile Run (for...Read More

  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 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every...Read More

  Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Friday, 29 June 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...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

“APFT” performers!   Sprint Work: Partner up, then… Bike (150/135/120) Calories*   For Time *(MM/MF/FF) M’s do 75 calories, F’s do 60   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*  ...Read More

  Conditioning: Current “APFT” Max rep Push-ups in 2:00 …rest 10:00… Max rep Sit-ups in 2:00 …rest 10:00… 2-mile run for time   Mobility: Half Straddle – 1:00/side Middle Straddle – 1:00 Overhead Distraction – 1:00/side     Post reps, time, and experiences to commentsRead More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

2015 Throwback!   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Skeleton” Squat Jumps “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ (10/9’) “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Spooky” Sit-up Slammers (12/8) “Lethal” Lateral Jumps (24/20″)   2.5 rounds*...Read More