Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   Conditioning: Run  400m …rest 2 minutes, then perform: 3 rounds of: 5 Muscle-ups 10 Alternating Dumbbell Snatches (50/35) 15 Sit-up Slammers (12/8) @ 2m 20/16 Calories Rowed …rest 2...Read More

To be your best in 2018, the work starts here! Classes today are only at 0630, 0900, and 1200.   Conditioning: “Dominating starts NOW!” Buy-in: 40/25 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5...Read More

Happy 80th birthday Gene! Conditioning: Partner WOD* “Mean Gene” 80 Calories Rowed 80 Push Press (95/63) 80 Pull-ups 80 Sit-up Slammers (12/8) @ 2m 80 Burpees 80 Deadlifts (185/123) 80 Calories Biked   For Time *Equal work. One at a time working.   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 2:00 Pike Stretch –...Read More

  Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score and experiences to...Read More

  Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.   For quality of work and total sprint meters   Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...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

Strong work MP Charlie, aka “Shameless”!!   Conditioning: 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* Rest 1 minutes   3 rounds for quality...Read More