Conditioning: 3 Rounds of: 7 Thrusters (93/63) 7 Bar-facing burpees 7 Pull-ups   Then run 400m, and complete 3 rounds of: 5 Thrusters (125/83) 5 Bar-facing burpees 5 Chest-to-bar pull-ups   Then run 600m, and complete 3 rounds of: 3 Thrusters (135/93) 3 Bar-facing burpees 3 Muscle-ups (ring or bar)   Then run 800m  ...Read More

  Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time Compare to Friday, 24 August 2018 *If you have a vest, wear it (20/14)...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   2 rounds for time   Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019     Post results and experiences to commentsRead More

Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push...Read More

Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Wednesday, 07 November 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...Read More

Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part.  While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While...Read More

Conditioning: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of: Wall ball shots (25/16) @ (9’) Chest to bar pull-ups   For time or reps completed by time cap (25:00 cap)   Post results and experiences to commentsRead More

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m...Read More

Conditioning: 400m Run 3 Rope climbs (15′) 15 Snatch (115/73) 400m Run 2 Rope climbs 12 Snatch 400m Run 1 Rope climb 9 Snatch   For Time   Core Accessory Work: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 Sec hollow hold 1 min rest   5 Rounds for quality of work     Post...Read More

Strength and Conditioning: 1200m Bike 7 Strict handstand push-ups 5 Front squats* (80% of 1-rep clean)   5 Rounds for time   *Bar must be cleaned from the floor     Post results and experience to commentsRead More