Conditioning: As many calories as possible in 8 minutes*: Row/Ski/Bike** 2:00 Rest 3 Rounds for max calories   *At the top of every 2 minutes, starting at 0:00 on the clock, the athlete must get off the machine and perform one round of: 10 ab-mat butterfly sit-ups 10 push-ups **Athlete can choose order of 8-minute segments. Athlete will perform 8-minutes on all three machines.     Post results and experiences to commentsRead more

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