Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds For Time Strength: Pick any lift and perform: 3-3-3 at 60 1RM Focus on perfect form throughout movement Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Watch out! They are in charge! Yikes! Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups 3 rounds for time Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split –...Read More
Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 17 August 2015 Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg ...Read More
Strength: Deadlift 1-rep max For max load Compare to Monday, 10 August 2015 Conditioning: 3-person team WOD Perform as many reps as possible in 8 minutes, alternating exercises, of: 4 Kettlebell Swings (70/45) 8 GHD Sit-ups 12 Calories Rowed 24 Single Unders …rest 3 minutes… Perform as many reps as possible...Read More
Class is at 0900 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) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215) For Time Compare...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For Quality Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Conditioning: “Feel the Love” 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 750m Row 75 Sit-ups 50 Weighted Walking Lunges (45/35) 50 Double Unders 2 rounds for time Compare to Tuesday,...Read More
Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps* For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 25 August 2015 Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal...Read More
