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

Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)  ...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

  Conditioning: 21-15-9 rep rounds of: Pull-ups Box Jumps (30/24″) Plate Push-ups* Calories Rowed   For Time *Place each hand and feet on 45# bumper plates. Place an abmat between the ones for the hands. Chest must touch abmat each rep.   Strength: Clean Pulls 3-rep max   Flexibility/yoga poses: Thread the Needle – 1:30/side...Read More

  Conditioning A: Run 150m 5 Handstand Push-ups 5 Chest-2-Bar Pull-ups 10 GHD Sit-ups   5 rounds for time (12:00 cap)   Strength: Shoulder Press 3-3-3-3 @ 50-60-70-80%   Push Press 3-3-3-3 @ 60-70-80-90%   For quality (22:00 cap)   Conditioning B: 30 Speed Skips 20 Slammers (12/8) @ 2m 10 Alternating Kettlebell Snatches (53/35)...Read More

  Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′   For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.   Strength: Power Snatch 3-3-3-3...Read More

Happy 119th Birthday Mr. Huddleston!   Conditioning: Run 200m 40 Kettlebell Swings (53/35) 45 Burpees Run 400m 30 GHD Sit-ups 35 Wall-Ball Push-ups* Run 600 20 Power Snatches (115/75) 25 Bar-Over-Burpees Run 800m 10 Handstand Push-ups 14 Ring Dips*   For Time *Burpees are an authorized substitution   Burpee Challenge: Day 119 FINAL DAY!!  ...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Run is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Monday, 23 November 2015...Read More

Great Memorial Day WOD with the MP-Vertical family!   Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees   For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.   Strength: Back Squats 5   reps @ 65% 1RM...Read More