Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar For Time …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked For Time *Equal work required Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More
Conditioning: 2017 Functional Fitness Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups For Score Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat Flexibility/Mobility:...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85% For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round For Score …Rest 10:00, then with...Read More
Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More
Conditioning: Partner WODs Functional Fitness Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees For Time *Scaled weight is (65/45) …rest 10-15:00 (not Team series requirement), then… Functional Fitness Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar* For Time *Scaled is Hanging Knee...Read More
2012 Flashback! Who’s up for another Tough Mudder?! Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position. …Rest 10:00 from the...Read More
Conditioning: 2017 Functional Fitness Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″) 4 rounds for time 17:00 cap *If you have a vest (20/14), wear it. Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85% For Quality ...Read More
