Conditioning†: Partner WOD* As many rounds and reps as possible in 12-minutes of: 1 Ring muscle-up 2 Sandbag squat cleans (150/100) 30 Double-unders For score †Levels: Intermediate/70+ Rx: 1 Bar muscle-ups or 2 chest-to-bar pull-ups, (100/75) sandbag, 60 single-unders Beginner/70+ Scaled: 2 chin-over-bar pull-ups or 3 ring rows, (75/50) sandbag, 30 single-unders *Alternate exercises;...Read More
Conditioning: 25 Calories skied 500m Run 50m Burpee broad jumps 400m Run 40 Toes-to-bar 300m Run 30 Wall-ball shots (25/20) @ (10/9’) 200m Run 20 Strict pull-ups 100m Run 10 Strict handstand push-ups 25 Calories rowed For time (30:00 cap) †Levels: Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU Beginner/70+ Scaled:...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! On a 16:00 clock… 2 rounds of: 300m Run 25 Push-ups 20/16 Calories bike 15 Power snatches (75/53) …in the remaining time… Max line-facing burpees For score †Levels: Intermediate/70+ Rx: 200m run, 20 push-ups, 15/12 calories, 10 power snatches (65/43) Beginner/70+ Scaled: 150m run, 16 push-ups,...Read More
Click HERE to register for Conquer the Gauntlet on Sept. 12th! Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 8-minutes of: 20 Sandbag cleans to shoulder (100/75) 400m Row …rest 3-minutes… As many rounds and reps as possible in 8-minutes of: 10 Bar muscle-ups 100 Double unders …rest 3-minutes… As...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 10 Squat snatches (135/93) 100-ft Handstand walk 15 Back squats* (135/93) 20 Bar-facing burpees 25 Chest-to-bar pull-ups 20 Bar-facing burpees 15 Back squats 100-ft Handstand walk 10 Squat snatches For time *Barbell cleaned from the ground and placed on back. No racks....Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Fitness Race Prep: 300m Run 100-ft Sandbag lunges (75/50) 300m Ski 200-ft Farmer carry (2 x 70/53) 300m Row 100-ft Burpee broad jumps 3 rounds for time (35:00 cap) †Levels: Intermediate/70+ Advanced: 200m run/ski/row, sandbag (50/30), FC (2 x 53/35) Beginner/70+ Scaled: 150m run/ski/row,...Read More
Click HERE to donate to Project Vaspire316 Click HERE to register for Conquer the Gauntlet on Sept 12th! Today’s hero tribute WOD is dedicated to Dominic J. Hall. “Dom” passed from this live the join the Heavenly Father on Sept. 4, 2022, at the age of 33, of pancreatic cancer that was deemed a direct...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: Every minute on the minute: Minute 1: 12/10 Calories biked Minute 2: 12 Thrusters (95/63) Minute 3: 12 Box jump-overs (30/24″) Minute 4: 36 Double-unders Minute 5: Max reps gymnastics movement* 4 Rounds for score *Athlete chooses between ring muscle-ups, bar...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: As many rounds and reps as possible in 15-minutes of: 5 Wall-walks 10 Burpee box jumps (24/20″) 250m Row* For score *Each round is worth 20-points. Every 50m on rower is 1-point. Core Work: 5 “6-count” Rocky sit-ups 15 Kettlebell...Read More
