No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
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
Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked For Score Strength: Shoulder Press 1-rep max For max load Compare to Friday, 29 June 2018 Conditioning 2: 30 Single Unders 10 Toes-2-Bar 3...Read More
2015 Throwback! Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Skeleton” Squat Jumps “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ (10/9’) “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Spooky” Sit-up Slammers (12/8) “Lethal” Lateral Jumps (24/20″) 2.5 rounds*...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
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run 5 rounds for time Compare to Wednesday. 18 October 2017 Post time and experiences to commentsRead More
Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. Compare to Saturday, 28 October 2017 ...Read More
Conditioning: EMOM for 5:00 perform: 200m Row Sprint Or… 450m Bike Sprint Post slowest time …Rest 10:00, then… 14 Plate Burpees (25# plate) 14 Squats 14 Hand-release Push-ups 14 Alternating Lunges Row 500m 4 rounds for time Post slowest sprint time and time to commentsRead More
