Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat...Read More

Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More

  Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Tuesday, 15 July 2014   Or…   “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting...Read More

Ape Nation Masters Team – “Older Apes”   Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Compare to Monday, 12 October 2009   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max...Read More

New tanks are in! Only $15! Both guy and girl cuts.   Conditioning: Team Series WOD 8 (scaled) 4-person team 200 Sit-ups, while 2 barbells (75/55) are held overhead, fully extended 200 Shoulder-to-Overhead (75/55), while two teammates hang from the pull-up bar   For Time For full details see the Team Series page   Strength:...Read More

  Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time   Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time   Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105)...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 18...Read More

Congrats to the MP Masters and Scaled teams. Job well done!   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps @ 90%   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box...Read More

Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience.    Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots*   For Time *While...Read More

  Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More