Conditioning: Complete as many rounds and reps as possible in 40 minutes of: 500m Row 100 Double Unders   For Score     Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead more

  Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5 Deadlifts (40-45% 1RM) 7 Sit-up Slammers (12/8) 9 Burpees   For Score   …rest 3 minutes, then… Part 3: Complete as many rounds and reps as possible in 4 minutes of: 2 Muscle-ups 6 Overhead Stationary Lunges (45/35) 100m Sprint     Flexibility: Right Leg Straddle – 1:30 Left Leg Straddle – 1:30 Center Straddle – 1:30 Hip Capsule – 1:30/side     Post scores and experiences to commentsRead more

Grant “Muffin Man” Wilkins Pic on left is November 2014. Pic on right is October 2016. Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises.   Conditioning 1: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Double Unders 15 Calories Rowed   For Score *Alternate Exercises   Strength: Shoulder Press 1-rep max   Compare to Monday, 23 May 2016   Conditioning 2: 10 Wall-Ball Shots (20/14) @ (12/11′) 20 Speed Skips 10 Toes-2-Bar   5 rounds for time   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:00/side Quad Smash – 1:00/side Overhead Distraction w/External Bias – 1:00/side Glute Smash – 1:00/side     Post...Read more

#flashback – Muffin Man 2 years ago, working on his pirate face!   Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 1000m row 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...Read more

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that may be in harm’s way   Conditioning: Hero WOD “Rankel” Complete as many rounds and reps as possible in 20 minutes of: 6 Deadlifts (225/150) 7 Burpee Pull-ups 10 Kettlebell Swings (72/53) 200m Run   For Score   Strength: Front Squat 10 reps @ 30% 8   reps @ 45% 6   reps @ 60% 5   reps @ 70% 4   reps @ 80% 3   reps @ 85% 2+ reps @ 90%   For max at 90% and quality* *Do not sacrifice one for the other   Mobility: Barbell Shoulder Smash – 1:30/side...Read more