The two ring leaders finally finished the challenge! Injuries slowed them down, but didn’t stop ’em. Strong work boys!   Strength: Hang Cleans 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%   Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at...Read More

  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