Conditioning: 21-15-9 Rep rounds of: Kettlebell swings (72/53) Plate-facing burpees Handstand push-ups GHD Sit-ups Overhead squats (95/63)   For time (30:00 cap)     Post results and experiences to commentsRead more

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   Post results and experiences to commentsRead more

Conditioning: Every minute on the minute for 11-minutes (2 rounds) complete: 1: 8 Shoulder to overhead (115/83) 2: 15 Goblet squats (53/35) 3: 35-ft Sandbag throw over shoulder (100/70) 4: 35 Double-under 5: 15 Wall ball shots (20/14)@(10′) 6: 8 Strict pull-ups 7: Rest   For quality and completion Strength: Front Squats On an every 2:00 clock: 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75%   For quality     Post results and experiences to commentsRead more

  Skill/Accessory Work: 8/side Kettlebell* curtsy step downs   3 Sets for quality *Athlete may increase weight or stay the same weight throughout Endurance: 4:00 Max calories row/bike/ski* 2:00 Rest 4:00 Max calories row/bike/ski 2:00 Rest 4:00 Max calories row/bike/ski 2:00 Rest 2:00 Max calories row/bike/ski 1:00 Rest 2:00 Max calories row/bike/ski 1:00 Rest 2:00 Max calories row/bike/ski   For score *Perform a 4-minute and a 2-minute interval on each machine     Post results and experiences to commentsRead more

  Conditioning: Partner WOD* As many reps as possible in 2-minutes of: 8 Synchro Burpees-over-bar** Max synchro thrusters (75/53)   3 Sets for score **Step or jump over is allowed   …Rest 5-minutes and then…   40/32 Calories biked 16 Strict pull-ups 40 Box jump overs (24/20″) 20 Double dumbbell ground to overhead (2 x 50/35)   For time *Equal work     Post results and experiences to commentsRead more