Conditioning: 2000m Row 3 rounds of: 15 Power Snatches (95/63) 45 Single Unders …then.. 1500m Assault Bike 2 rounds of: 15 Power Snatches 45 Speed Skips …then… 800m Run 15 Power Snatches 45 Single Unders   For Time   Flexibility/Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Reclined Spinal Twist – 1:00/side Pike...Read More

  “Manic Monday”* 15 Burpees-Over-Bar …then… 3 rounds of: 3 Strict Pull-ups 6 Power Snatches (135/93) 9 Barbell Push-ups …then… 100 Double Unders …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Squat Cleans (205/133) 12 Alternating Goblet Lunges (70/45) …then… 15 Burpees-Over-Bar   For Time *At three random times, a whistle will blow, stop where...Read More

Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 30 September 2015   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For...Read More

Happy birthday Danny! Flashback to 2010!   Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time   Strength: Option 1: Make-up a missed 1-RM   For max load   Option 2: Pick a...Read More

  Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 400m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run   For Time   Conditioning: Bike 30/24 Calories …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9...Read More

  Strength & Conditioning: Partner WOD 40 Alternating Pistols* *Equal work   …then…. 10-9-8-7-6-5-4-3-2-1 rep rounds* of: Front Squats (135/93) *After each set of FSQ, perform 30 Double Unders. Equal work not required.   …rest 3 minutes, then… 40-20-10 rep rounds* of: Fat Bar Deadlifts (180/120) Sit-ups *Equal work required.   …rest 3 minutes, then…...Read More

  Skill: Headstand or Handstand* Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality *Beginner/Intermediate do headstands. Advanced/Elite do handstands.   Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/55)   Run 200m    30 Reps Box Jumps 30 Reps...Read More

  Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as...Read More

0845 class is cancelled Friday. Sorry for any inconvenience.   “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013     Post time to commentsRead More

Conditioning: “Free” 200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63) Compare to Wednesday, 03 July 2013     Post time to commentsRead More