Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold For Quality Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m For Time Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More
Strength: Hang Clean to 3 Front Squats For Max Load Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″) ...Read More
Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work! Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00 3 rounds for quality Conditioning: 2K Row For Time Flexibility: 2 rounds: 10 Sit-up to...Read More
Strength: Deadlift 4-4-4-4-4 at 75% 1RM For Quality Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders 4 rounds for time Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More
Skill: Max Hold L-sit For Time Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible Flexibility: Hold middle splits for 2 minutes 20...Read More
Skill Test: Max Vertical Jump* *a one-step take off is allowed For Max Height Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More
Strength: Snatch 1-rep max Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m 3 rounds for time Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side Post max load, time, and experiences to commmentsRead More
Skill Test: Max Rep Push-ups Max Rep V-ups For Max Rep and Quality Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) 3 Rounds For Time Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00 Post time and experiences to...Read More
Conditioning: 5-10-15-20-15-10-5 rep rds of: Wall-Ball Push-ups Box Overs (24/20″) GHD Sit-ups For Time Strength: Pick one: Deadlift or Overhead Squat 1-1-1-1-1 For Max Load Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00 2 Rounds For Quality...Read More
