Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the end, and as...Read More
0845 class is cancelled Friday. Sorry for any inconvenience. “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round For Time Compare to Saturday, 29 June 2013 Post time to commentsRead More
Conditioning: “Free” 200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups 3 rounds for time *Masters 55+ Rx (95/63) Compare to Wednesday, 03 July 2013 Post time to commentsRead More
Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 20 Power Snatches 600m Run For Time Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight (95/65) Masters 55 and up: Rx Weight (75/50) ...Read More
“Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees. …Rest 5 minutes, then individually perform… 21 Box Jumps (24/20″) 15 Kettlebell Swings (55/35) 9 Pull-ups Run 200m 3 rounds for time Compare to Tuesday, 25 June 2013 ...Read More
Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run* 2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m...Read More
Conditioning: “While the Ape’s away…” As many rounds as possible in 25 minutes of: 200m Run 15 Slammers (12/8) 10 Chest-to-Bar Pull-ups 5 Thrusters (95/65) For Score Compare to Friday, 7 June 2013 Flexibility/Mobility: Overhead distraction w/ external bias – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side Post score and...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 4 rounds for time Strength: Back Squats 1-rep max Compare to Wednesday, 20 December 2017 Royal Huddleston Burpee Challenge: Day 121 Happy birthday Mr Burpee! Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike...Read More
