Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 18 July 2018   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For Quality     Post time and experiences to commentsRead more

Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in 1:00 Rest 2:00 Max calories rowed in 1:00   For total calories burned   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups   For Time Compare to Tuesday, 31 July 2018   Flexibility/Mobility: Couch Stretch – 1:00/side Side Straddle – 1:00/side Middle Straddle – 1:30 Elevated Cat Stretch – 1:30     Post calories, time, and experiences to commentsRead more

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time (18:00 cap) Compare to Tuesday, 20 September 2016 *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.   Strength: Shoulder Press 4 x 7 @ 80%   For Quality   Flexibility: Eye of the Needle – 1:30/side Reclined Spinal Twist – 1:30/side Hip Capsule – 1:30/side Overhead Distraction – 1:30/side     Post time, load, and experiences to commentsRead more

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 07 April 2018 -Equal work required (as close as possible on calories) -Must use same bar throughout WOD. If team is co-ed, separate bars are allowed   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time and experiences to commentsRead more

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 17 March 2017   Strength: Shoulder Press 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps (15:00 cap)   Flexibility: Couch Stretch, 1:00/leg Right leg split, 2:00 Left leg split, 2:00 Couch Stretch, 1:00/leg   For Quality     Post load and max reps, time, and experiences to commentsRead more