Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 17 June...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat*   For score* (10:00 cap) *Add 1 Power Clean and 1...Read More

  Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m   For Time   …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m   For Time   Skill or Strength: Pick a few weaknesses from the Athletic...Read More

Congratulations to Christa and Norka on their first comp! Strong work ladies!   Conditioning: Complete as many as possible in 10 minutes of: 300m Run 10 Toes-2-Bar 10m Handstand Walk 10 Weighted Box Step-ups (50/35)* @ (24/20”)   For Score *While holding a (50/35) DB in each hand   Strength: 10 rounds of: 4 Strict...Read More

  Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score Compare to Saturday, 15 October 2016...Read More

  Conditioning: Bike 1500m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees 20 Double Unders …then… Row 1000m …then… 3 rounds of: 10 Power Cleans (135/93) 10 Ring Dips 10 Alternating Dumbbell Snatches (50/35) …then… Bike 1500m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Pigeon – 1:30/side...Read More

  Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps...Read More

Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More

Happy Columbus Day!   Conditioning 1: Columbus Row, 3-person team 2100m For Time   Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50...Read More

Old school from October 2014!   Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes Complete as many...Read More