Enjoying the sunshine!   Strength: Shoulder Press 1-rep max (1 of 10 Max Board Lifts re-test)   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box...Read More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014...Read More

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More

  Conditioning: “Wild, Wild Wednesday” 1000m Row 80 Walking Lunges (35/25) 60 Slammers (12/8) 40 Burpees 20 Double Kettlebell Thrusters (53/35) 10 Muscle-ups   For Time   Strength: Back Squat 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Mobility: Quad Smash...Read More

Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up:...Read More

 Clary family fun, with attitude! 🙂 Strength: Deadlift 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: “Monday Mania” Complete as many rounds in 20 minutes of: 4 Strict Handstand Push-ups 8 Bar-Over Burpees 4 Cleans (155/103) Run 200m   For...Read More

Scorpion Queen was here! Strength: Jerk 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   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 Row Sprint  ...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes...Read More

  Strength: Squat Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: “Mudding” 2 Muscle-ups 40 Jump rope Singles 6 Alternating One-Arm Push-ups* 80 Speed Skips 10 Kettlebell Swings (70/53)   5 rounds for time *If you are in the...Read More