Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every...Read More

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Monday, 11 June 2018 Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating...Read More

  Conditioning: Current “APFT” Max rep Push-ups in 2:00 …rest 10:00… Max rep Sit-ups in 2:00 …rest 10:00… 2-mile run for time   Mobility: Half Straddle – 1:00/side Middle Straddle – 1:00 Overhead Distraction – 1:00/side     Post reps, time, and experiences to commentsRead More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

  Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More

  Strength Drills: 0:00-2:00 5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean* 2:00-4:00 4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean* 4:00-6:00 3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean* 6:00-8:00...Read More

  Skill: 3-person team 4500m Row Rotation is 500/400/300/200/100* For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Kettlebell Swings (97/62) 20 second One-arm High Plank hold (each arm) 40 Double Unders   4 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side...Read More

Tara throwback from December 2014!   Strength Drills: Every minute on the minute for 12 minutes perform on cycle of: 1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)  ...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, 17 June...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   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...Read More