Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 30 September 2015   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For...Read More

  Sprints: 125m row Rest 1:00 250m row Rest 2:00 375m row Rest 3:00 500m row Rest 3:00 375m row Rest 2:00 250m row Rest 1:00 125m row   For Total Time   Conditioning: Every three minutes on the minute, for 15 minutes perform: 12/9 Calories Biked 20 High-Lows* 10 Alternating Dumbbell Clean-2-Overhead (50/35) 5...Read More

  Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories...Read More

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 15 July 2016 *Equal work required   Mobility: Pick one Pressing Pick one Squatting...Read More

  Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Saturday, 09 July 2016   Strength: Option 1: Squat Cleans 5 reps @ 50% 1RM 5 reps @ 60% 5 reps @ 70%   For quality   Option 2:...Read More

Happy birthday Danny! Flashback to 2010!   Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time   Strength: Option 1: Make-up a missed 1-RM   For max load   Option 2: Pick a...Read More

  Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 400m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run   For Time   Conditioning: Bike 30/24 Calories …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score   Strength: Thruster 1-rep max Compare to Wednesday, 27 December 2017   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More

  Strength & Conditioning: Partner WOD 40 Alternating Pistols* *Equal work   …then…. 10-9-8-7-6-5-4-3-2-1 rep rounds* of: Front Squats (135/93) *After each set of FSQ, perform 30 Double Unders. Equal work not required.   …rest 3 minutes, then… 40-20-10 rep rounds* of: Fat Bar Deadlifts (180/120) Sit-ups *Equal work required.   …rest 3 minutes, then…...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 15 December 2017   Flexibility/Mobility: Spine Smash –...Read More