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

Happy birthday Danny! Flashback to 2010!   Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time   Strength: Option 1: Make-up a missed 1-RM   For max load   Option 2: Pick a lift from the following list and find a 4-RM Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat   For max load   Mobility: Shoulder Fold – 1:30/side Twisted Cross – 1:30/side Saddle Pose – 2:00 Pike stretch – 2:00     Post time, lift and load, and experiences to commentsRead more