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

  Strength: Pick any lift 5-5-5-5-5   For max load and quality   Conditioning: 40 Calories Rowed 40 Double Unders 40 Kettlebell Swings (53/35) 30 Calories Rowed 30 Double Unders 30 Kettlebell Swings (53/35) 20 Calories Rowed 20 Double Unders 20 Kettlebell Swings (53/35) 10 Calories Rowed 10 Double Unders 10 Kettlebell Swings (53/35)  ...Read More

  Strength: Hang Power Clean 1-rep max   For Max Load Compare to Wednesday, 18 December 2013   Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 20 Slammers (12/8) 10 Pull-ups 5 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Pull-ups 5 Handstand...Read More

 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More

 Click here to register for Masters Functional Fitness League (MFFL)  Class will be held at 0900, located at the Memorial High School track at 55th & Hudson.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees...Read More

 Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 16...Read More