Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5%   For Quality   Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time  ...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   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 Front Squat...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes   200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More

  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, 18...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, 24 September 2014   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side...Read More

A little Saturday post-WOD fun. Strength/Skills: Snatch Positions @ 45% 3-3-3 @ 2″ Drop 3-3-3 @ 4″ 3-3-3 @ 6″ 3-3-3 @ Full SQ   For Quality   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until...Read More

  Skills and Drills: Fast Elbows Snatch Balance CFE running drills   For Quality   Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols...Read More

  Strength: Front Squats 5  reps  @ 65% 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups*   6 Deadlifts...Read More

  Strength: Clean and Jerk 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups   …now run 800m and rest...Read More