Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each). All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each). All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each). All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each). All Face cards of all suits, partners alternate and carry partner for 20m. Only...Read more

0845 class is cancelled Friday. Sorry for any inconvenience.   “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013     Post time to commentsRead more

  REST DAY   Lifters/Competitors Class Canceled the weekRead more

Conditioning: “Free” 200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63) Compare to Wednesday, 03 July 2013     Post time to commentsRead more

  Sprint Work: Row 300m (ALL OUT) Rest 90 seconds   5 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35)* 30 Double Unders   4 rounds for time (20:00 cap) Masters 55+ (35/25)   Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00     Post Max Load, Time, and Experiences to commentsRead more