Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/9 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85) 6 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. …Rest 8 minutes, then… Strength: As a team*, find team total 1-rep max of following complex, 15:00 cap: Clean...Read More
Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) For Score Strength: Deadlift Find 5-rep max Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Royal Huddleston Burpee Challenge: Day...Read More
“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc.. Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More
Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m 5 rounds for time Compare to Wednesday, 21 October 2015 Option 2: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders 10 rounds for time Go to games.Functional Fitness.com...Read More
Games WOD competition will be performed on Saturday. Please contact Coach Jimmy if you are planning on attending the competition. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points Conditioning: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: 10 Squat Cleans (185/123) …then… 2 rounds of: 50...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More
Burris meeting #thedavecastro. Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m For Time …Rest 3 minutes Strength: Cluster 3-rep max Option 2: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball...Read More
Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. Conditioning: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of:...Read More
