Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

Skill: Row 250m, All Out Rest 4 minutes, then… 2000m Row at 80% All out pace   For quality and pace control   Conditioning: 300m Run 30 Sit-ups 15 Overhead Squats (95/63) 20 Chest-2-Bar Pull-ups 10 Shoulder Press (95/63) 25 Calories Biked 10 One-arm Kettlebell Lunges (53/35) 20 Box Overs (30/24″) 15 Push Press (95/63)...Read More

Conditioning: Complete as many rounds and reps in 6 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/12 Calories Biked   For Score   Strength: Clean and Jerk 1-rep max Compare to Monday,...Read More

Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80%   For quality of pace and stroke control   Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m   For Time   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More

Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More

Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups   2 rounds for time   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80%   For quality of pace and stroke control   Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time   …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53)...Read More

Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m   For Score   Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined...Read More

Memorial Day fun with our MP/Vertical Family! Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 500m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees*...Read More