Conditioning: Run 600 5 rounds of: 40 Double Unders 30 Sit-up Slammers @ 2m (12/8) 20 Hand-release Push-ups 10 Pull-ups …then Run 600m   For Time   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%     Flexibility/yoga poses:...Read More

Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row   For Time *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C...Read More

  Strength: 2-rep Max Hang Power Clean   For Max Load   Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 10 Shoulder Touches 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Burpees   Post time for each...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

    Reminder: Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome. Enjoy your Independence Day!   Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate...Read More

  Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150)   For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For...Read More

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   For Quality   Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups...Read More

  Strength: Back Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time Compare to Friday, 27 June 2014   Flexibility: 15 Sit-ups to Pike...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” (edited) Buy-in: 100 Double Unders …then 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups   For...Read More

  Conditioning: “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00  ...Read More