Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours! Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…...Read More
Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked For Score Similar to Wednesday, 17 May 2017 *Add one rep to each exercise each round. Partners alternate exercises. Flexibility: Quad Smash – 1:30/side Overhead Distraction...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups* For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked 2 rounds for time Compare to Wednesday, 24 May 2017 Strength: Back Squat 5-5-3-3-2-2-1-1+ Start at...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
Conditioning: “Eeny Meeny Miny Moe”* 60/100 Handstand Push-ups 60/100 Toes-2-Bar 60/100 Calories Assault Bike 60/100 Dumbbell Box Step-Overs (24/20″)† 60/100-ft Right-arm Dumbbell Overhead Lunge 60/100-ft Left-arm Dumbbell Overhead Lunge For Time *Pick your team. Perform this WOD as either a partner group or 4 person team. Reps are annotated as (partner/team). Equal work...Read More
Conditioning: “And then there was more” Run 600m* …then 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …then… 100 Double Unders …then 5 rounds of: 4 Pull-ups 8 Push-ups 12 Squats …then… Run 600m For Time *Vest if you got it. Strength: Hang Power Cleans 3 @ 60% 3 @ 65%...Read More
Strength: “Bring Sally Up” With a barbell in the back rack (135/93), play the song “Flower” by Moby. When the lyrics say “bring Sally up”, stand up. When the lyrics say, “bring Sally down”, squat down. For completion and quality Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) ...Read More
Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down For total calories *10 seconds to rotate each time Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More
