Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 26 August...Read More

Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday, 14 October 2020   Strength: Deadlift 9@25% of your 1-rm deadlift 8@35% 7@45% 6@55% 5@65%...Read More

Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″)   For score...Read More

Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups   For time, equal work …rest 5:00 then…   5 Toes-to-bar 10 Alternating dumbbell snatches (50/35)   10 Rounds for time, partners alternate rounds     Post results and experience to commentsRead More

Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020     Post results and experience to commentsRead More

  Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153)   …rest 3 min...Read More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   For score   Strength: 1-rep max Clean   For max load Compare to Wednesday, 15 January 2020     Post results and experience to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s)...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Endurance: “6 Minute Bike Test” 6:00 Bike for total calories   For score Skill: Low plank EMOM Start at 10 sec plank hold, then rest 50 sec Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: As many rounds as possible in 25 minutes of: 200m Run 1 Round of Cindy*   For total score * After every run, add one round of Cindy.  Cindy is 5 pull-ups, 10 push-ups, and 15 squats. I.E.: Run 200, 1 rnd...Read More