Happy birthday Jana!   Conditioning: “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (275/185) 7...Read More

  Conditioning: Partner WOD 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   6 rounds for time (12:00 Cap)   Strength: Snatch 1-rep max Compare to Wednesday, 09 December 2015   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash –...Read More

Memorial day “Murph” aftermath.:)   Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap)   …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders   …rest 2 minutes… Perform as many rounds...Read More

  Conditioning: “SQT” 10 Ground-2-Overhead (95/65) 200m Sprint   3 rounds for time Compare to Tuesday, 28 July 2015   …Rest 3 minutes   “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Wednesday, 29 July 2015   Mobility:...Read More

  Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap Compare to Friday, 01 August 2014   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 2:00/leg Overhead Distraction...Read More

Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” 100 Double Unders 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups For Time Compare to Saturday,...Read More

  Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes…   Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips   For Score   Strength:...Read More

  Conditioning: 30 Speed Skips 15 GHD Sit-ups 200m Row 10 Front Squats (95/63) 150m Run 5 Strict Handstand Push-ups   3 rounds for time   Strength: Clean 1-rep max Compare to Monday, 21 December 2015   Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 2:00/side Spine Smash – 2:00     Post time,...Read More

  Conditioning: WOD 1: 50 Pull-ups For Time   …Rest 2 minutes WOD 2: 100 Double Unders For Time   …Rest 2 minutes “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Thrusters...Read More