Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time Compare to Tuesday, 07 October 2015   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side    ...Read More

  Strength: Clean 1-rep max Compare to Monday, 17 November 2014   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂   Mobility:...Read More

Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal.   Conditioning: 3-person team WOD 30 GHD Sit-ups 30 Fat Bar Deadlifts (225/150) 50 Double Unders 50 Burpees 20 Overhead Squats (115/75) 20 Pull-ups   For Time Instructions: This is a relay style WOD. Team member...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time   Flexibility/yoga poses: Thread the Needle –...Read More

  Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups   For score   Flexibility: Couch Stretch, 1...Read More

  Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 3-person Team WOD* 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box...Read More

Enjoying the sunshine!   Strength: Shoulder Press 1-rep max (1 of 10 Max Board Lifts re-test)   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box...Read More

  Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014...Read More

  Conditioning: “Wild, Wild Wednesday” 1000m Row 80 Walking Lunges (35/25) 60 Slammers (12/8) 40 Burpees 20 Double Kettlebell Thrusters (53/35) 10 Muscle-ups   For Time   Strength: Back Squat 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Mobility: Quad Smash...Read More

2015 Judges Course is still open   Strength/Skill: Pick one speed and one work skill from the “Athletic Skills Sheet“   For quality and load   Conditioning: “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @...Read More