Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps Front Squat @ (105/73) 1 minute rest 1 minute to complete 9 reps Front Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Front Squat @ (205/133) 1 minute rest 1 minute to complete max rep Front Squat @ (245/163)   For score Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.   Conditioning B: 12-9-6-3 rep rounds for time of: Pull-ups Sit-up Slammers...Read more

Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of: Meters overhead walking lunges (55/35) Wall-Ball Push-ups   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle – 1:30 Twisted Monkey – 1:30/side Olympic Wall Squat – 1:30     Post times and experiences to commentsRead more

Happy Columbus Day!   Conditioning 1: Columbus Row, 3-person team 2100m For Time   Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50 second Low Plank Rest 1 minute   3 rounds for quality *Try to increase weight each round.   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

Old school from October 2014!   Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score Compare to Saturday, 29 November 2016   Strength: Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Side Split – 1:00/leg Overhead Tissue Smash – 1:30/side Saddle Sit – 2:00 Spine Smash – 2:00     Post load and reps, score, and experiences to commentsRead more

“Before and After”   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters*   For Time *Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition Compare to Tuesday, 04 October 2016   Strength: Push Press 3 reps @ 70% 3 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 95%   For Quality   Flexibility/yoga poses: Thread the Needle – 1:00/side Twisted Monkey – 1:00/side Pigeon – 1:00/side Reclined Spinal Twist – 1:00/side     Post time and experiences to commentsRead more