Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 3-person Team WOD* 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box...Read More

  Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM   For Quality   Conditioning: 2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+...Read More

  2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+ scaled (45/35)     Post time and experiences to commentsRead More

  Strength: Hang Power Clean 1-rep max Compare to Wednesday, 05 November 2014   Conditioning: 200m Run 100 Double Unders 50 Sit-ups 25 Grasshoppers   4 rounds for time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, time, and experiences to commentsRead More

Enjoying the sunshine!   Strength: Shoulder Press 1-rep max (1 of 10 Max Board Lifts re-test)   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box...Read More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014...Read More

  2015 Functional Fitness Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 Handstand Push-ups 3 Cleans (185/125) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18 Handstand Push-ups 6 Cleans 21 Handstand Push-ups 9 Cleans Etc., adding...Read More

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More

  Conditioning: “Wild, Wild Wednesday” 1000m Row 80 Walking Lunges (35/25) 60 Slammers (12/8) 40 Burpees 20 Double Kettlebell Thrusters (53/35) 10 Muscle-ups   For Time   Strength: Back Squat 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Mobility: Quad Smash...Read More