Sprints: 125m row Rest 1:00 250m row Rest 2:00 375m row Rest 3:00 500m row Rest 3:00 375m row Rest 2:00 250m row Rest 1:00 125m row   For Total Time   Conditioning: Every three minutes on the minute, for 15 minutes perform: 12/9 Calories Biked 20 High-Lows* 10 Alternating Dumbbell Clean-2-Overhead (50/35) 5 Burpee-over-Dumbbell   For Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.   Mobility: Quad Smash – 1:30/side Barbell Shoulder Smash – 1:30/side Reclined Spinal Twist – 1:30/side     Post time, score, and experiences to commentsRead more

  Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Every 5′ covered is worth one rep   Strength: Make-up a Lift 1-rep max For max load   …Or… Deadlift 5 @ 50% 4 @ 60% 4 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85%   For quality   Flexibility/Mobility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post lift, load, time,...Read more

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 15 July 2016 *Equal work required   Mobility: Pick one Pressing Pick one Squatting Pick one Running If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00     Post time and experiences to commentsRead more

  Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Saturday, 09 July 2016   Strength: Option 1: Squat Cleans 5 reps @ 50% 1RM 5 reps @ 60% 5 reps @ 70%   For quality   Option 2: Make-up a Lift 1-rep max For max load   Mobility: Plantar Surface Mobilization – 1:30/foot Couch Stretch – 1:30/leg Banded Bully – 1:30/arm     Post load and reps, time, and experiences to commentsRead more

Rest Day Open Gym 1730-1900     Post experiences to commentsRead more