Strong work MP Charlie, aka “Shameless”!!   Conditioning: 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* Rest 1 minutes   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

Congrats to MP Delta! First timers team! Strong work!   Skill: 2000m Row @ 80% 500m Pace For row time and pace quality   Conditioning: 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Push-ups Slammers (12/8) @ 2m   For Time   Flexibility/Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side Hip Capsule – 2:00/side     Post times and experiences to commentsRead more

Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold   For Time   …rest 8:00 As many meters in 2 minutes of: Partner wheel barrow Rest 1:00, then in 5 minutes perform… 30 Burpee Box overs (24/20″)** 30 Overhead Lunges (25/15) Max Rep Pull-ups   For total score *Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#. **One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.   Flexibility/Mobility: Knees to Traps – 1:30 Elevated Cat – 1:30...Read more

  Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees   2 Rounds For Time Compare to Monday, 02 June 2014   …Rest ~5:00, then partner up… 50 Double Kettlebell Thrusters (53/35) 100 Double Unders 50 Handstand Push-ups 100 Jump rope Singles 50 Kettlebell Swings (53/35)   For Time   Flexibility/Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch 1:30/side     Post times and experiences to commentsRead more

Friday night class is canceled this week. All other classes on Friday are normal.   Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK IV Compare to Saturday, 22 October 2016   …Rest 8 minutes, then… Complete as many reps as possible in 10:00 of: 20 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ 9′ 10 GHD Sit-ups 20 Double Unders 10 Paralette Pass-throughs   For score Compare to Saturday, 22 October 2016   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more