You are here: Home / Archives for Skill

Saturday, 23 September 2023

22 September 2023 by 2 Comments

Join us today, Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (2×50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Saturday, 10 September 2022

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Monostructural, Partner WOD, Skill

Tuesday, 19 September 2023

18 September 2023 by 4 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Skill

Saturday, 02 September 2023

1 September 2023 by Leave a Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

6 Power snatches (135/93)

6 Overhead squats

Max rep burpee pull-ups in the remaining time

 

5 sets for score

Rest 2:00 between rounds

 

Strength:

Bench Press

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Skill

Friday, 01 September 2023

31 August 2023 by 3 Comments

Join us today, Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

2023 Midwest Fall Classic Partner WOD 2

“Oh Yeah”

400-ft Farmer carry (2x 70/53)

10 Box jump-overs (30/24″)

5 Bar muscle-ups

300-ft Suitcase lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

200-ft Front rack lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

100-ft Handstand walking

10 Box jump-overs

5 Bar muscle-ups

 

For time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Partner WOD, Skill

Tuesday, 29 August 2023

28 August 2023 by 2 Comments

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

16 rounds, alternating rounds of:

1 Bar muscle-up

2 Deadlift (315/213)

3 Handstand push-ups

 

For time

(15:00 cap)

 

…then at the 18-minute mark, perform…

8 rounds, alternating exercises

1 Power clean (205/133)

10 Push-ups

15 Wall-ball shots (20/14) @ (10/9′)

 

For time

(10:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill, Strength/Speed

Saturday, 26 August 2023

25 August 2023 by 2 Comments

Join us today, Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD*

“Farm Racks”

100-ft Farmers carry double kettlebell lunges (2x 53/35)

30 Deadlifts (275/183)

40 Handstand push-ups

30 Cleans (165/113)

100 Single under crossovers

30 Shoulder-to-overhead (135/93)

40 GHD sit-ups

30 Bar-facing-burpees

100-ft Front rack double kettlebell lunges (2x 53/35)

 

For time

*Equal work, one partner working at a time, tag between exercises

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill

Monday, 21 August 2023

20 August 2023 by 3 Comments

Great family photo for the Tavares and Jodie send-off!

We love you guys!

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

Midwest Fall Classic WOD 1, “Devil Wears Prada”

6 Rounds, partners alternate full rounds of:

10 Calories rowed

10 Burpees over rower

6 Rounds, partners alternate full rounds of:

8 Alternating dumbbell snatches (70/50)

8 Dumbbell goblet squats (70/50)

6 Rounds, partners alternate full rounds of:

6 Chest-to-bar pull-ups

6 Alternating pistols

 

For time

(15:00 cap)*

*MFC cap is 12:00

 

…Rest 8:00 and then…

 

As many reps as possible in 5:00 of:

150 Double-unders

Max handstand walk in the remaining time

2-minute rest after the 5-minute

 

2 Rounds for score*

*Every 5-ft handstand walk is 1-rep

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Competition WOD, Couplet/Triplet, Gymnastics WOD, Hybrid, Partner WOD, Skill

Tuesday, 15 August 2023

14 August 2023 by 7 Comments

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

In a 7-minute window, perform the following:

800m Ski

400m Run

Max rep double unders in the remaining time

…rest 3:00, then…

Double under reps from above

400m Run

800m Ski

 

For score in the first part and time in second

(20:00 cap)

 

Strength:

Deadlift

5 sets of 3 connected reps at 80-90%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-20 min, AMRAP, CFE, Couplet/Triplet, Lifting, Monostructural, Skill

Friday, 04 August 2023

3 August 2023 by 4 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

25 Shoulder-2-Overhead (95/63)

25-ft Handstand walk

25 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

20 Shoulder-2-Overhead (115/78)

25-ft Handstand walk

20 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

15 Shoulder-2-Overhead (135/93)

25-ft Handstand walk

15 Hang power cleans

50-ft Front rack walking lunges

 

For time

Compare to Tuesday, 24 January 2023

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Skill

Wednesday, 02 August 2023

1 August 2023 by 9 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Skill (Partner):

20/16 Rope climbs* (13-ft)

 

For time

*Equal work

 

Conditioning (Partner):

Complete as many rounds* and reps as possible in 15-minutes of:

500m Row/400m Run

10 Power cleans (155/103)

10 Synchro bar-facing-burpees

 

For score

*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed

Monday, 31 August 2023

30 July 2023 by 8 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

35 Chest-to-bar pull-ups*

35 Toes-to-bar*

 

For time

(15:00 cap)

*Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)

 

Accessory:

10 Seated good mornings (45/33)

5/5 Single-Arm kettlebell deadlift (53/35)

10 Superman holds with a 3-second pause at the top

0:45 Hollow hold

25 Abmat sit-ups

 

2 sets for quality

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Saturday, 29 July 2023

28 July 2023 by 1 Comment

Join us today, Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

Partner WOD

400m Farmer’s walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmer’s walk (2 x 50/35)

 

For time

(40:00 time cap)

Compare to Wednesday, 16 November 2022

 

Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Partner WOD, Skill

Wednesday, 26 July 2023

25 July 2023 by 7 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Strength:

Every 2:00, for total of 5 sets, perform:

Shoulder Press

10 reps @ 60% 1-rm SP

8 reps @ 70%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

 

Conditioning:

3 rounds of:

4 Rope climbs

8 Handstand push-ups

12 Overhead squats (95/63)

…immediately into…

3 rounds of:

4 Bar muscle-ups

8 Barbell push-ups

12 GHD sit-ups

 

For time

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Tuesday, 25 July 2023

24 July 2023 by 10 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Conditioning:

Complete as many rounds and reps as possible in 8-minutes of:

250m Row

10 Hang dumbbell snatches (50/35)

40 Double unders

 

…Rest 4:00, then…

 

Complete as many rounds and reps as possible in 8-minutes of:

20 Wall-ball shots (20/14) @ (10/9′)

40 Crossover single unders

600m Bike

 

…Rest 4:00, then…

 

Complete as many rounds and reps as possible in 8-minutes of:

200m Run

10 Hang dumbbell clean and jerks (50/35)

40 Single unders

 

For scores*

*There will be one score for each AMRAP and one total score.

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Skill
« Previous Page
Next Page »