Some common views post-Monday’s WOD. 🙂   Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...Read More

Strong work to all the athletes that competed in the 2016 Functional Fitness Games!   Conditioning: 2016 Functional Fitness Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m...Read More

Jana and Doug enjoying their time at the 2016 Functional Fitness Games!   Conditioning: 4-person Team (2M/2F) Part 1a (1M/1F): 36 Calories Rowed 46 Synchronized Double Unders 10 Synchronized Squat Snatches (115/75)   Part 1b (1M/1F): 100m Sprints x 6 30 Wall-Ball Sit-up throws (14#) 10 Synchronized Squat Cleans (135/93)   …switch parts when both...Read More

  Conditioning: Partner WOD   Perform 6 rounds for time of, alternating rounds: 8m Burpee Broad Jumps 3 Muscle-ups 5 Strict Handstand Push-ups   …rest 3 minutes… Row 2000m   …rest 3 minutes… Perform 8 rounds for time of, alternating exercises: 100m Run 10 Toes-2-Bar 10 Kettlebell Push-ups   For Time   Mobility: Banded overhead...Read More

  Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (72/53) 100m Run 2 Front Squats 2 Kettlebell Swings 100m Run 3 Front Squats 3 Kettlebell Swings 100m Run …so on…   For Score   …rest 3 minutes Strength: Clean & Jerk Every minute...Read More

  Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand Tripod Tuck to Handstand   Conditioning: 21-15-9 rep rounds of: Overhead Squats (115/75) Toes-2-Bar   For Time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00  ...Read More

Memorial day “Murph” aftermath.:)   Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap)   …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders   …rest 2 minutes… Perform as many rounds...Read More

  Conditioning: “SQT” 10 Ground-2-Overhead (95/65) 200m Sprint   3 rounds for time Compare to Tuesday, 28 July 2015   …Rest 3 minutes   “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Wednesday, 29 July 2015   Mobility:...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

Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0800. Friends are welcome. Enjoy your Freedom!   Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate park Run 800m  ...Read More