Attention: No Barbell class this Saturday. Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5Â Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run 2 rounds for time *Use the same weight for all weighted exercises...Read More
Conditioning: “Game on” First… Run 600m Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees Next perform: 75 Double Unders Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers Finally… Run 600m For Time Compare to Monday, 08 April 2013 Flexibility:...Read More
Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips...Read More
Strength: Clean 1-rep max Compare to Monday, 17 November 2014 Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂 Mobility:...Read More
Strength: Front Squat 1-rep max For max load Compare to Wednesday, 12 November 2014 Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions For Score Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg...Read More
Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain...Read More
Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More
Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014 Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups For score Flexibility: Couch Stretch, 1...Read More