Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a time...Read More

  Strength: Hang Power Clean 3-3-3-3-3     For Max Load   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For Time...Read More

  Conditioning: 2017 Functional Fitness Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality  ...Read More

Strength & Conditioning: Run 800m 5 Snatch* (155/100) …Rest 3 minutes Run 600m 4 Snatch (175/115) …Rest 2 minutes Run 400m 3 Snatch (195/125) …Rest 1 minute Run 200m 2 Snatch (205/135)   For Time *These are all squat snatches, each set   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon –...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 500m @ 80% 250m pace Rest 2:00 Row 300m @ 80%   For quality of pace and stroke control   Conditioning: 2017 Functional Fitness Games WOD* “Fibonacci Final” (modified) Men: 5-8-13 rep rounds of: Paralette Handstand Push-ups Deadlift (415) …then, Double Kettlebell (53#) Overhead...Read More

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!   Conditioning: 2017 Functional Fitness Games WOD “Madison Triplet” (modified*) 5 rounds for time of: 400m Run 7 Cleans-to-Overhead Burpee (115/75)*   *Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Strength/Skill WOD: Weighted Step-ups* (20″) 4-4-4-4 (Try to get heavy) *Barbell in the back rack position. Equal step-ups with each leg, each round.   Conditioning WOD: Run 400m 10 Weighted Step-ups* (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time Compare to Monday, 19 August 2013   Flexibility/Mobility: Couch Stretch –...Read More

  Conditioning: 300m Run 20 Sit-up 10 Dumbbell Thrusters (50/35)   5 rounds for time   Strength: Hang Power Clean* 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85%   For Quality *Receiving the bar in the 4″ position   Flexibility/Mobility: 10 Sit-ups to Straddle Right...Read More