Some common poses after “Long Chipper”. 🙂   Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality   Conditioning: “SQT” 10 Snatches (95/65) 200m Sprint   3 rounds for time Compare to Wednesday, 17 August 2011   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal...Read More

A lot of “Fat” cried out during Friday’s WOD.   Skill: Rope Climbs 20:00 of quality work   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Alternate exercises through each round....Read More

  Conditioning: “Let the fat cry out” 10 Muscle-ups 800m Run 20 Snatches (95/63) 700m Row 30 Hang Cleans (145/93) 600m Run 40 Deadlifts (185/123) 500m Row 50 Burpees* 400m Run 40 Grasshoppers 300m Row 30 Toes-2-Bar 200m Run 20 Chest-2-Bar Pull-ups 100m Row 10 Handstand Push-ups   For Time *Burpees can be done anytime...Read More

  Skill: Handstand Holds 1-minute hold, rest 1-minute   5 rounds for quality   Conditioning: “300 point FGB” 20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time* *If you are able to complete this...Read More

Happy belated birthday Jana!   “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (275/185) 7...Read More

  Strength: Front Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Partner WOD: 6 x 200m Run Sprints 50 Burpees 4 x 250m Row Sprints 30 Knees-2-Elbows 2 x 75 Double Unders 10 Muscle-ups   For Time   Mobility:...Read More

Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong!   Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″)   …rest 3 minutes   WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips  ...Read More

  Conditioning: Run 600 5 rounds of: 40 Double Unders 30 Sit-up Slammers @ 2m (12/8) 20 Hand-release Push-ups 10 Pull-ups …then Run 600m   For Time   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%     Flexibility/yoga poses:...Read More

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