Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now, perform 3 rounds of: Row 350m @ 90% all out pace, rest 1 minute Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Abmat Butterfly Sit-up For Score Flexibility/Mobility: Dragon –...Read More
Team 1 wins the competition! Final Score: 470 to 463 Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Strength: Overhead Squat 3-3-3-3-3 @ 60-70-75-80-85% 1RM For Quality Flexibility/Mobility:...Read More
Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders …rest 2 minutes...Read More
Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) For Score Strength: Deadlift Find 5-rep max Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Royal Huddleston Burpee Challenge: Day...Read More
“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc.. Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More
Burris meeting #thedavecastro. Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m For Time …Rest 3 minutes Strength: Cluster 3-rep max Option 2: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball...Read More
Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. Conditioning: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of:...Read More
Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday. Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35...Read More
