Can you find what is abnormal about this picture? 😉 Strength: Back Squats 5 reps @ 70% 3 reps @ 80% Max reps at 90% Conditioning: 5 Wall-Ball Shots (25/16) @ (11/10′) 10 Toes-2-Bar 15/12 Calories Rowed 30 Double Unders 4 rounds for time Flexibility: Couch Stretch Calf Stretch Pike Stretch...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups For score …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More
Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure. For max load Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More
Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec. Then all out for 30 sec using legs only, rest 60 sec. Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories Conditioning: Complete as many...Read More
Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80% For quality Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More
Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule. Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More
