Post competitors class mobility work   Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM   For quality of movement   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score Compare to Tuesday, 27 May 2014   Flexibility: 10 Sit-ups...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups*   For Score *On final minute, do as many HRPU...Read More

Attention: No Barbell class this Saturday.   Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5 Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run   2 rounds for time *Use the same weight for all weighted exercises...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Flexibility: 5 Skin the Cats Overhead Distraction –...Read More

Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m   For Time Compare to Monday, 08 April 2013   Flexibility:...Read More

Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time   Strength: Hang Squat Clean 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post time, weight, and experiences to commentsRead More

Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: 1000m Row 50 Thrusters (65/45) 30 Pull-ups   2 rounds for time   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post skills worked, time and...Read More

  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time *Equal work. One working at a time.   Mobility: Barbell Internal Rotation Smash – 1:30/side Couch...Read More

  Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips...Read More

Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Every minute on the minute for 15 minutes perform:...Read More