Strength: “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 5 reps @ 85%   For Quality   Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35...Read More

  Strength: Thruster 1-rep max   For max load Compare to Monday, 10 November 2014   Conditioning: Complete as many rounds as possible in 16 minutes of: 4 Sumo Deadlift High-Pull (95/63) 4 Bar-Over Burpees 4 Power Snatches 200m Run   For Score   Mobility: Lateral Opener – 2:00/side Posterior Chain Floss – 2:00/side Anterior...Read More

  Strength: Back Squat 5-5-5-5-5 @ 80% 1RM   For Quality   Conditioning: “Rise and Shine” Row 1000m 25 Handstand Push-ups 50 Power Cleans (95/65) 100 Sit-ups Row 1000m   For Time   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00     Post...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

New toys for obstacle practicing built and ready!   Strength: Snatch 1-rep max Compare to Friday, 24 October 2014   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release...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

  Strength: Clean and Jerk 1-rep max Compare to Friday, 27 June 2014   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run   For Score   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash...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

Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More