Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap Compare to Friday, 01 August 2014   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 2:00/leg Overhead Distraction...Read More

Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More

Skate park crew!   Conditioning 1: Choose a option: Solo – 1500m Row Partner – 2400m Row 3-Person – 3000m Row   For Time   Strength: Split Jerk 5 x 3 (60-70-75-80-85% 1RM)   For Quality   Conditioning 2: 100m Run 7 Front Squats (155/103) 4 Muscle-ups   4 rounds for time   Mobility: Anterior...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” 100 Double Unders 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups For Time Compare to Saturday,...Read More

  Conditioning: 30 Speed Skips 15 GHD Sit-ups 200m Row 10 Front Squats (95/63) 150m Run 5 Strict Handstand Push-ups   3 rounds for time   Strength: Clean 1-rep max Compare to Monday, 21 December 2015   Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 2:00/side Spine Smash – 2:00     Post time,...Read More

  Conditioning: WOD 1: 50 Pull-ups For Time   …Rest 2 minutes WOD 2: 100 Double Unders For Time   …Rest 2 minutes “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Thrusters...Read More

  Conditioning: 4 rounds for time of: 300m Run 20 Box Jumps (24/20″) 10 Wall-Ball Shots (20/14) @ (12/10′)   Strength: Back Squat 1-Rep Max Compare to Tuesday, 17 November 2015   Flexibility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post time, max load, and experiences to...Read More

Post WOD council meeting. 🙂   Conditioning: 300m Sprint …then 4 rounds of: 25 Sit-ups Slammers (14/10) @ 2m 10 Fat Bar Deadlifts (225/150) 10 Overhead Squats (115/75) 10 Pull-ups 10 Plate-facing Burpees 25 Double Unders …then… 300m Sprint   For Time   …Rest 5 minutes   Strength: Partner up, and perform max reps in...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 1:30/side...Read More

Congrats to all the finishers of the 2016 Royal Huddleston Burpee Challenge! Some of you put in some long burpee days to get current, but you finished! Strong work!   Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep Max Compare...Read More