Conditioning: 2000m Row 3 rounds of: 15 Power Snatches (95/63) 45 Single Unders …then.. 1500m Assault Bike 2 rounds of: 15 Power Snatches 45 Speed Skips …then… 800m Run 15 Power Snatches 45 Single Unders   For Time   Flexibility/Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Reclined Spinal Twist – 1:00/side Pike...Read More

  Conditioning: Partner WOD 100 Sit-up Slammers (12/8) @ 2m* 60 Clean-2-Overhead (155/103) 75 Sit-up Slammers* 45 Clean-2-Overhead 50 Sit-up Slammers* 30 Clean-2-Overhead   For Time *One partner holds low plank (elbows) while the other performs the slammers.   Mobility: ROMWOD     Post time and experiences to commentsRead More

  Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75%   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*   For Score *Each 5ft section is one rep....Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

Throwback Tuesday, November 2015   Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run   For Total Sprint Time   Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups   For Time* *can partition anyway needed     Post...Read More

  Conditioning: 3-person team WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   “Diane” 21-15-9 rep rds of: Deadlifts* Handstand Push-ups *(225/153) – Rx (185/123) – 55+ Masters Rx (155/103) – Scaled (135/93) – Masters...Read More

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squats 3-3-3 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load  ...Read More

Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 30 September 2015   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For...Read More

  Sprints: 125m row Rest 1:00 250m row Rest 2:00 375m row Rest 3:00 500m row Rest 3:00 375m row Rest 2:00 250m row Rest 1:00 125m row   For Total Time   Conditioning: Every three minutes on the minute, for 15 minutes perform: 12/9 Calories Biked 20 High-Lows* 10 Alternating Dumbbell Clean-2-Overhead (50/35) 5...Read More

  Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories...Read More