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, 14 November 2018...Read More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Alternating lunges 8 Shoulder press w/ T then… Bike 600m 10m Quad pulls 10m Frankenstein walk 10 PVC Windmills 10 PVC Passovers   Endurance: 1-mile run 4800m bike* 1-mile run   For time     Post results...Read More

Conditioning: 3 Rounds of: 7 Thrusters (93/63) 7 Bar-facing burpees 7 Pull-ups   Then run 400m, and complete 3 rounds of: 5 Thrusters (125/83) 5 Bar-facing burpees 5 Chest-to-bar pull-ups   Then run 600m, and complete 3 rounds of: 3 Thrusters (135/93) 3 Bar-facing burpees 3 Muscle-ups (ring or bar)   Then run 800m  ...Read More

  Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time Compare to Friday, 24 August 2018 *If you have a vest, wear it (20/14)...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   2 rounds for time   Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019     Post results and experiences to commentsRead More

Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More

Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push...Read More

Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Wednesday, 07 November 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...Read More

Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 5:00, then… 600m Row   For time     Post score, time, and experiences to commentsRead More

Tuesday 0515 class are canceled for this week. Class will be back to normal next week. Sorry for any inconvenience. General Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row...Read More