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
Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience. Conditioning: Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Wednesday, 14 October 2015 Post results and experiences to comments Read More
Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees 3 rounds for score Strength: Front Squat 1-rep max For max load Compare to Wednesday, 03 April 2019 Flexibility: Couch stretch Middle straddle Spine smash Post results and experiences to commentsRead More
Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part. While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While...Read More
Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More
General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run. Specific Warm-up: 5 SDHP (25% body weight) 5 Thrusters 5 Hang Pwr Snatch 4...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Wednesday, 12 June 2019 Post results and experiences to commentsRead More
