Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong! Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″) …rest 3 minutes WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips ...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
Strength & Conditioning: In honor of our Independence Day, here is a hero WOD. “PK” 5 rounds for time of: 10 Back Squats (225/150) 10 Deadlifts (275/183) 400m Run WOD courtesy of http://www.crossfit.com/ U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd...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: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Strength: Deadlifts 5 reps @ 70% 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of:...Read More
Congrats to all those that completed the 118th Royal Huddleston Burpee Challenge! Ape Strong!! We still await a few brothers and sisters, troubled with injury, to finish. Conditioning: 21-15-9 rep rounds of: Calories Rowed Deadlifts (225/155) Toes-2-Bar For Time Strength: Front Squats 5 reps @ 70% 3 reps @ 80%...Read More
Skill: Practice for 10 minutes: 1 Jump Rope Single 1 Double Under 2 Jump Rope Singles 2 Double Unders 3 Jump Rope Singles 3 Double Unders …continue pattern until you fail to complete given number unbroken* For Quality and Score *You may rest after double unders. Once you begin any given set of...Read More
Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee For total number of burpees Royal Burpee Challenge: Day 116 Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More
