Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row For Time *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C...Read More
Strength: 2-rep Max Hang Power Clean For Max Load Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 10 Shoulder Touches 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Burpees Post time for each...Read More
Skill: 5-5-5-5-5-5-5 Strict or weighted Pull-ups For Quality Conditioning: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) Run 1100m and rest for a total of 10 minutes Complete as many rounds as possible in 9 minutes: 10...Read More
Reminder: Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome. Enjoy your Independence Day! Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate...Read More
Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150) For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For...Read More
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 For Quality Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups...Read More
Strength: Back Squats 5 reps @ 70% 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders 3 rounds for time Compare to Friday, 27 June 2014 Flexibility: 15 Sit-ups to Pike...Read More
Conditioning: “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round For Time Compare to Saturday, 29 June 2013 Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00 ...Read More
Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time Compare to Saturday, 19 April 2014 Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+:...Read More
