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

  Conditioning: 4 rounds for time of: 300m Run 20 Box Jumps (24/20″) 10 Wall-Ball Shots (20/14) @ (12/10′)   Strength: Back Squat 1-Rep Max Compare to Tuesday, 17 November 2015   Flexibility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post time, max load, and experiences to...Read More

Post WOD council meeting. 🙂   Conditioning: 300m Sprint …then 4 rounds of: 25 Sit-ups Slammers (14/10) @ 2m 10 Fat Bar Deadlifts (225/150) 10 Overhead Squats (115/75) 10 Pull-ups 10 Plate-facing Burpees 25 Double Unders …then… 300m Sprint   For Time   …Rest 5 minutes   Strength: Partner up, and perform max reps in...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 1:30/side...Read More

Congrats to all the finishers of the 2016 Royal Huddleston Burpee Challenge! Some of you put in some long burpee days to get current, but you finished! Strong work!   Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep Max Compare...Read More

  Skill: 3-person Team 3000m Row   For Time   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, 23 February 2016...Read More

  Strength 1: Every 2 minutes on the minute perform… 3 Shoulder press @ 50, 60, 70, 80%   For Quality   Conditioning: 5 Clusters (155/103) Sprint 150m 10 Kettlebell Swings (72/53) Sprint 150m   3 rounds for time   Strength 2: Every 2 minutes on the minute perform, 3 Push Press @ 60, 70,...Read More

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)  ...Read More