Conditioning: Partner WOD “Peridot” 1000m Row 20 Clean and Jerk (135/93) 800m Run 40 Wall-Ball Throws @ 5m (20/14) 600m Row 60 Pull-ups 400m Run 80 Burpees 200m Row 100 Double Unders   For Time Compare to Monday, 05 August 2013 Post time to comments Instructions: All exercises are team totals. Split each one up...Read More

Jana and Doug enjoying their time at the 2016 Functional Fitness Games!   Conditioning: 4-person Team (2M/2F) Part 1a (1M/1F): 36 Calories Rowed 46 Synchronized Double Unders 10 Synchronized Squat Snatches (115/75)   Part 1b (1M/1F): 100m Sprints x 6 30 Wall-Ball Sit-up throws (14#) 10 Synchronized Squat Cleans (135/93)   …switch parts when both...Read More

Dreaming of some cooler weather!   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* at 5m 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) @ 8′ 1000m Row   For Time *Equal work and only one partner working at a time throughout WOD....Read More

  Conditioning: Partner WOD 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   6 rounds for time (12:00 Cap)   Strength: Snatch 1-rep max Compare to Wednesday, 09 December 2015   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash –...Read More

Skate park crew!   Conditioning 1: Choose a option: Solo – 1500m Row Partner – 2400m Row 3-Person – 3000m Row   For Time   Strength: Split Jerk 5 x 3 (60-70-75-80-85% 1RM)   For Quality   Conditioning 2: 100m Run 7 Front Squats (155/103) 4 Muscle-ups   4 rounds for time   Mobility: Anterior...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” 100 Double Unders 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups For Time Compare to Saturday,...Read More

Post WOD council meeting. 🙂   Conditioning: 300m Sprint …then 4 rounds of: 25 Sit-ups Slammers (14/10) @ 2m 10 Fat Bar Deadlifts (225/150) 10 Overhead Squats (115/75) 10 Pull-ups 10 Plate-facing Burpees 25 Double Unders …then… 300m Sprint   For Time   …Rest 5 minutes   Strength: Partner up, and perform max reps in...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 1:30/side...Read More

  Skill: 3-person Team 3000m Row   For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 23 February 2016...Read More

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)  ...Read More