Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More

Conditioning: 10 Chest-2-Bar Pull-ups 16 Alternating Pistols 25-ft Handstand Walking 16/12 Calories Rowed 10 Ring Dips   4 rounds for time   Strength: Overhead Squat 8-rep max   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side     Post time, load,...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time Compare to Tuesday, 07 April 2015  ...Read More

  Conditioning: Option 1: 2018 Functional Fitness Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9 minutes...Read More

Online Judges Course: Click HERE   Conditioning: 2018 Functional Fitness Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap:...Read More

Online Judges Course: Click HERE Skill: 30 second Handstand hold 5 Perfect Form Deadlifts (25% 1RM) Rest ~30 seconds   4 rounds for quality   Conditioning: Complete as many reps as possible in 45 seconds, rest 15 seconds*, of: Sit-up Slammers (12/8) @ 2m Front Squats (95/63) Alternating One-Arm Dumbbell Snatches (50/35) Calories Biked Pull-ups  ...Read More

Online Judges Course: Click HERE   Sprint Work: Partner up, each partner rows each distance* 100m, 300m, 500m, 300m, 100m   For time *Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..   Conditioning: Every 90 seconds, perform 1 round of*: 1...Read More

Congrats to Burris for not only getting first ring muscle-up, but getting two! Online Judges Course: Click HERE   Conditioning: Option 1: 2018 Functional Fitness Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups...Read More

Online Judges Course: Click HERE   Conditioning: 2018 Functional Fitness Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups   2 rounds for time (14:00 cap) Go to games.Functional Fitness.com for complete workout description and standards  ...Read More

Online Judges Course: Click HERE   Skill: 3-person team Bike for Calories 50 seconds on, 10 second switch 12 rounds for total calories   Conditioning: Every three minutes, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 Hollow rocks 20 High-Lows*   For Quality and Time* *High-Lows start in the up push-up plank....Read More