Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes of: 6 Overhead squats (135/93) 6 Toes to bar   For total score     Post results and experience to commentsRead more

Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row   For time (40:00 cap)   Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality   Compare to Tuesday, 20 October 2020   Post results and experiences to commentsRead more

Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)*   For score *Add 1 rep to each exercise each round   Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest   3 Sets for quality     Post results and experience to commentsRead more

Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35)   2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead   Accessory Work: Every 2 minutes for 6 minutes (3 sets): 5 Strict pull-ups* *Goal is to maintain a hollow position during the entire pull-up     Post results and experience to comments  Read more

Today, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/180)   For score   …rest 2:00,then… 3:00 Max calorie partner row   For score Compare to Wednesday, 21 July 2021   Post results and experiences to commentsRead more