Skill: Handstand Holds 1-minute hold, rest 1-minute   5 rounds for quality   Conditioning: “300 point FGB” 20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time* *If you are able to complete this...Read More

Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience.   Strength: Back Squats 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%   Conditioning: Complete as many rounds as possible...Read More

  Strength: Front Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Partner WOD: 6 x 200m Run Sprints 50 Burpees 4 x 250m Row Sprints 30 Knees-2-Elbows 2 x 75 Double Unders 10 Muscle-ups   For Time   Mobility:...Read More

  Conditioning: Run 600 5 rounds of: 40 Double Unders 30 Sit-up Slammers @ 2m (12/8) 20 Hand-release Push-ups 10 Pull-ups …then Run 600m   For Time   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%     Flexibility/yoga poses:...Read More

  Strength: 2-rep Max Hang Power Clean   For Max Load   Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 10 Shoulder Touches 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Burpees   Post time for each...Read More

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   For Quality   Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups...Read More

  Strength: Back Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time Compare to Friday, 27 June 2014   Flexibility: 15 Sit-ups to Pike...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” (edited) Buy-in: 100 Double Unders …then 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups   For...Read More

  Conditioning: “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00  ...Read More

  Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time Compare to Saturday, 19 April 2014   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+:...Read More