Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Strength: Back Squats 3-3-3-3-3   For Max Load     Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score     Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More

  Strength: Clean and Jerk 1-rep max   For Max Load     Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time     Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post Load, Time,...Read More

  Strength: Snatch 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run   4 rounds for time Compare to Monday, 11 November 2013     Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch,...Read More

  Strength: Deadlift 5-5-5-5-5   For Max Load     Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More

    Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...Read More

Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More

  Skill: Practice 10:00 on: Handstand Progressions   For Quality     Strength: Overhead Squat 3-3-3-3-3   For Max Load     Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run   For Time     Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More

Post “300”!   Strength: Power Clean 3-3-3-3-3   For Max Load     Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round.     Flexibility: Test Pike Sit Hamstring Floss – 2:00 per...Read More

  Strength: Thruster 1-rep max   For Max Load Compare to Tuesday, 15 October 2013     Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time     Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More