Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m   For Time   …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m   For Time   Skill or Strength: Pick a few weaknesses from the Athletic...Read More

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!   Conditioning: 15-12-9 rep rounds of: Power Snatches (115/75) Bar Muscle-ups   For Time   …rest 5:00, then… 200m Run 100 Double Unders 50 Sit-ups 25 Calories Biked   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit –...Read More

Great job Cobras! Strong work!   Conditioning: Partner WOD “Are we done yet?!” 50 Burpees*   …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14)   …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95)   …then...Read More

Strong work MP Bravo!    Conditioning: Run 400m 25 Thrusters (95/63) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Similar to Monday, 12 October 2015   Strength: Deadlift 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%  ...Read More

Strong work MP Charlie, aka “Shameless”!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes   3 rounds for quality...Read More

Congrats to MP Delta! First timers team! Strong work!   Skill: 2000m Row @ 80% 500m Pace For row time and pace quality   Conditioning: 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Push-ups Slammers (12/8) @ 2m   For Time   Flexibility/Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side...Read More

Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold   For Time   …rest 8:00 As many meters in 2 minutes of:...Read More

  Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees   2 Rounds For Time Compare to Monday, 02 June 2014   …Rest ~5:00, then partner up… 50 Double Kettlebell Thrusters (53/35) 100...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More

Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 01 November 2016   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More