“Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   …Rest 5 minutes, then individually perform… 21 Box Jumps (24/20″) 15 Kettlebell Swings (55/35) 9 Pull-ups Run 200m   3 rounds for time Compare to Tuesday, 25 June 2013    ...Read More

  Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time Compare to Tuesday, 11...Read More

The Monday, 0845 class is canceled. Sorry for any inconvenience.    Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4...Read More

  Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 Toes-to-Bar 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More

    Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Handstand Push-up 6 Kettlebell...Read More

Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams!   Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 1 minute*...Read More

Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours!   Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed   For total sprint time   Conditioning: Complete as many rounds in...Read More

  Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More

  Sprint work: 100m Sprint Rest 90 seconds   7 rounds for time   Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees   For Score *Add 2 snatches per round. Burpees remain the same throughout.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More