Conditioning: Partner WOD* “Mean Gene” 80 Calories Rowed 80 Push Press (95/63) 80 Pull-ups 80 Sit-up Slammers (12/8) @ 2m 80 Burpees 80 Deadlifts (185/123) 80 Calories Biked   For Time Compare to Friday, 22 February 2019 *Equal work. One at a time working.   Flexibility/Mobility: Side Straddle Middle Straddle Pike Stretch   Royal Huddleston Burpee Challenge: Day 24     Post results and experiences to commentsRead more

  General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Bike skill work: Take the average calories expended from last Tuesday’s WOD*, rounding up to next calorie (I.E. 9.3 = 10). Bike that number of calories for time Rest 2:00 between rounds 7 rounds for total time and average time *If you did not do last Tuesday’s WOD, perform that one instead.   Skill work: Look at skill sheets, and look at 2-3 exercises/movements to work on or test out   Royal Huddleston Burpee Challenge: Day 23     Post results and experiences to commentsRead more

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33) 5 Power cleans (75/53) 4 Power cleans (95/63) 3 Squat cleans (115/78) 2 Squat cleans (135/93) 4 Deadlifts (155/103) 1 Squat clean (155/103) 2 Deadlifts (185/123)   Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run* For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Squat Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5 Snatches (135/93)*   For Time   …Rest 3 minutes, then… 1000m Row or 800m Run*   For Time Compare to Wednesday, 11 April 2018...Read more

    Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar   For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each). PDP will also count as burpees for the burpee challenge. Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch. …rest 8:00, then…   Part 2: 35 Deadlifts (225/153) 35 Wall-ball shots (20/14) @ (10/9′) 35 Calories rowed 35 Handstand push-ups w/ 2″ riser   For time (8:00 cap) …rest 8:00, then…   Part 3: Every 90 seconds perform 1 rep of the following cycle: Clean ⇒ Hang power clean Men: 135-165-185-205-215-225-235-245-255-265-275-285 Women: 65-85-105-115-125-135-145-155-165-170-175-180   Royal Huddleston...Read more

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)   Conditioning: Hero WOD “Wittman” 15 Kettlebell swings (53/35) 15 Power cleans (95/65) 15 Box Jumps (24/20″)   7 rounds for time Compare to Friday, 11 November 2011   Mobility: Overhead distraction Couch stretch Spine smash   Royal Huddleston Burpee Challenge: Day 19     Post results and experiences to commentsRead more