Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: 1000m Row 50 Thrusters (65/45) 30 Pull-ups   2 rounds for time   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post skills worked, time and...Read More

Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Every minute on the minute for 15 minutes perform:...Read More

  Skill/Endurance: 2000m Row For Time   Conditioning: Every minute on the minute for 12 minutes perform: 2 Deadlifts (315/205) 4 Burpees 6 Kettlebell Swings (70/53)   For Score *score equals last successful minute, plus extra reps   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow...Read More

New toys for obstacle practicing built and ready!   Strength: Snatch 1-rep max Compare to Friday, 24 October 2014   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release...Read More

  Strength: Clean and Jerk 1-rep max Compare to Friday, 27 June 2014   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run   For Score   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash...Read More

  Strength: Deadlift 1-rep max Compare to Friday, 31 October 2014   Conditioning: Every minute on the minute for 10 minutes perform: 2 Clean and Jerk (80% 1RM) 7 Toes-2-Bar (odd minutes)* 5 Burpees (even minutes)*   For Score On last odd and even minute, perform as many reps as possible in remaining seconds of...Read More

  Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM   For Quality   Conditioning: 2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+...Read More

  2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+ scaled (45/35)     Post time and experiences to commentsRead More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  2015 Functional Fitness Games WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 Muscle-ups 50 Wall-Ball Shots (20/14)@(10/9′) 100 Double Unders   Post score to comments and games.Functional Fitness.comRead More