Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 Strength & Conditioning: 3-person team WOD With a 15:00 cap, perform the following 2 WOD’s: “Fast and Heavy” 300 Double unders 100 Alternating DB snatches (50/35) 30/20 Bar muscle-ups For time …then with time remaining…...Read More
Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 No Friday night class this week. Sorry for the inconvenience. All other classes normal. Conditioning: “Heartburn” 1 mile run …then… 10 rounds of: 7 Thrusters (75/53) 7 Pull-ups 7 Burpees For time Post...Read More
Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′...Read More
Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: Perform in 2:00: 20/16 Calorie rowed Max wall-ball shots (25/20) @ (10/9′) …then rest 2:00 5 rounds for total wall-ball shots Skill: Plank Pyramid Every minute on the minute, hold a plank for...Read More
Conditioning: 4800m Ruck run* For time *Start with 20 lbs, and then every 1200m, add (10/5)lbs. If choosing to run unweighted, perform 15 burpee box overs (24/20″) after each 1200m. Post results and experiences to commentsRead More
Conditioning: 30-20-10 rep rounds of: Calories biked Toes-to-rings For time Time cap – 7:00 …Rest 1 minute from time cap, then… 15-10-5 rep rounds of: Burpees-over-bar Overhead Squats (135/93) For time Time cap – 5:00 Flexibility: Side split Middle split Skin-the-cat Post results and experiences to commentsRead More
Endurance: Bike 20 minutes* For max calories *Every 2 minutes, get off and perform (15/10) push-ups Skill: Handstand holds* 30 second hold, 1 minute rest 5 rounds for quality *Skill level: Beginner: belly to wall hold Beg-Int: back to wall Intermediate: slightly away from wall lightly tap one foot when needed Int-Adv:...Read More
This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD...Read More
Conditioning: Row 500m 15 Sumo deadlift high-pull* Run 400m 15 Thrusters* Row 500m 15 Hang power snatch* Run 400m 15 Bar-over-burpees 2 rounds for time *Use the same load for all lifts… 50% body weight Post results and experiences to commentsRead More
