Strength: Push Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Trimming Time” 21 Hollow Rocks 15 Pull-ups 9 Burpee Tuck Jumps 300m Row   4 rounds for time     Flexibility: 20 Side Leg Swings on each...Read More

  Strength: Pick one: Back Squats or Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More

Classes are 0900 and 1200 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 7m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time...Read More

Classes are normal on Wednesday. Gym closed on Thursday. Classes at 0900 and 1200 on Friday.   Strength: Snatch-grip Deadlift 2-rep max   For max load     Conditioning: “Thank Goodness!” 1000m Row …then 2 rounds of: 25 Pull-ups 10 Tire Flips (210/180) 50 Sledge Swings (10/8) 30 Slammers (12/8) 400m Run …then 25 Burpees...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More

  Strength: Snatch* 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%**   For max reps at 80% *These are squat snatches. Catch/receive the bar at the bottom of the squat. **At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2...Read More

  Strength: Front Squat 1-rep max   For Max Load Compare to Friday, 11 July 2014     Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″) 16 Wall-Ball Shots (20/14) @ (10/9′) …Rest 2:00*   3 rounds for time *Go ALL OUT each round    ...Read More

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Monday, 10 June 2013   Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013...Read More

  Strength: Thruster 1-rep max   For max load Compare to Tuesday, 10 June 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 400m Run   For Score   Mobility: Lateral Opener – 2:00/side Posterior Chain Floss – 2:00/side Anterior...Read More

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Banded...Read More