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

  Strength 1: Every 2 minutes on the minute perform… 3 Shoulder press @ 50, 60, 70, 80%   For Quality   Conditioning: 5 Clusters (155/103) Sprint 150m 10 Kettlebell Swings (72/53) Sprint 150m   3 rounds for time   Strength 2: Every 2 minutes on the minute perform, 3 Push Press @ 60, 70,...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max   Compare to Monday, 14 December 2015   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for...Read More

Happy Birthday Katie! Welcome to the top of the first hill! 🙂   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′   Conditioning: “KPOP” Complete as many rounds and reps as possible in 6 minutes of: 9 Clean-2-Overhead (135/93) 9 Bar-Over-Burpees 69 Single Unders  ...Read More