Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For Time *Switch every 500m, row at 90% your 250 pace   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand...Read More

Excited to have the new platforms finished and anchored! Conditioning: 21-18-15-12-9-6 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Push-ups* Squats* Run 200-300-400-400-300-200m*   For Time (20:00 cap) *Burpees can be substituted for KBPUs and SQs. Run 200m after round of 21, 300m after 18, 400m after 15, etc..   Strength: Bear Complex* 3-rep...Read More

  Conditioning: Partner WOD 3 rounds for time of: 30 Wall-Ball Shots (25/16) @ (10/9′) 20 Pull-ups 30 Burpees …rest 3 minutes, then… 2 rounds for time of: 20 Kettlebell Swings (97/62) 100 Double Unders 20 Front Squats (155/103)   For time   …rest 8 minutes, then… Strength: As a partner group, find 1 rep...Read More

Focused Work: Snatch Balance   Conditioning: “Crank it up” 3 rounds of: 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups   …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round   …then 3 rounds of: 15 Box Jumps (30/24″) 10...Read More

  Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps...Read More

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories...Read More

  Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 /...Read More

Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else.   Strength: Find 1 rep max of the following complex: Clean to Push Press to...Read More

  Conditioning: “Chocolate Chips” Rowing variation 20 Shoulder Touches 40 Pull-ups 750m Row 80 Sit-ups 100 Double Unders 80 Squats* 750m Row 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time Similar to Friday, 17 April 2015 *Burpees are an authorized substitution for Burpee Challenge participants   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/...Read More

  Conditioning: 3-6-9-12-9-6-3 rep rounds of: Chest-2-Bar Pull-ups Back Squats (185/125)* Burpee-Over-Bar Run 200m at the end of each round   For Time *Must clean weight and place in back rack   Flexibility/Mobility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...Read More