Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More

  Conditioning: 2019 Functional Fitness Games Online Qualifier WOD 1 15 Deadlifts (225/155) 35 Overhead squats (75/55) 90 Double unders   3 rounds for time   Royal Huddleston Burpee Challenge: Day 97     Post results and experiences to commentsRead More

No 0630 class Tuesday. All other classes are normal.   Conditioning: 2019 Functional Fitness Games Masters Online Qualifier WOD 2 80 Bar-facing-burpees 4000m row   For time (30 minute cap)   Royal Huddleston Burpee Challenge: Day 94     Post results and experiences to commentsRead More

Christa and Jef having fun with WOD 3 at Festivus Games on Saturday!   Conditioning: Athletic Skill Sheet Beginner WOD “Christine” 500m row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 rounds for time Compare to Wednesday, 09 May 2018   Strength: Push-Press 3-rep max (connected)   For max load   Mobility: Reclined spinal twist...Read More

Conditioning: Partner up, and complete: Part 1: 6 minute AMRAP of: 12 Synchro Deadlifts (105/75) 9 Synchro Hang Power Cleans (105/75) 6 Synchro Shoulder-Overhead (105/75)   …rest 2 minutes, then… Part 2: 40 Pull-ups For time (2:00 cap)   …rest 3 minutes, then… 10 minute AMRAP of: 1 Box Jump (20″), 1 Thruster (95/63)* 2...Read More

  Conditioning: Complete as many rounds as possible in 30-minutes of: 30-ft Overhead Walking Lunges (55/45) 7 Plate-facing Burpees 30-ft Overhead Walking Lunges 7 Chest-2-Bar Pull-ups   For Score   Flexibility: Couch Stretch Bilateral Shoulder Flexion Low Lunge Twist     Post results and experiences to commentsRead More

  CFE: 800m run sprint Rest 4:00 1000m row sprint Rest 3:00 400m run sprint Rest 2:00 500m row sprint   For total sprint time All sprints are ALL OUT efforts   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 1 Ring Dips* 2 Grasshoppers* 3 Double Unders*   For...Read More

  Conditioning: 3-person Team WOD “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...Read More

Ready for Liftoff!   Strength & Conditioning: With a running clock, every minute on the minute perform 1 repetition of: Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5)...Read More

  Endurance: 600m Sprint* Rest 3:00 3 rounds for time *If you have a vest (20/14), wear it   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 7 Burpees 9 GHD sit-ups   For score   Mobility: Quad smash Pike stretch Reclined spinal twist   Royal Huddleston...Read More