Pinky competing with her team at #bricktownthrowdown last weekend!   Strength: Sumo Deadlift 3-rep max   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed   For Score   Burpee Challenge: Day 109   Mobility: Pick any 3 stretches from the MWOD posters     Post load, score, and experiences to commentsRead more

It makes me smile to see a messy whiteboard at the end of the day!   Skill/CFE: Row 300m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Crank it up” 3 rounds of:* 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round …then 3 rounds of:* 15 Box Jumps (30/24″) 10 Burpees 15 GHD Sit-ups   For Time *Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.   Burpee Challenge: 108   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post row sprints, time, and experiences to commentsRead more

  Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35)   For Score *Burpees can be substituted   Strength: Shoulder Press 1-rep max   Compare to Wednesday, 11 November 2015   Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees   5 rounds for time   Burpee Challenge: Day 107   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score, max load, time, and experiences to commentsRead more

I just love this pic of the new couple.   Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   For Score Compare to Friday, 03 May 2013   Burpee Challenge: Day 105     Post row time, completed rounds and extra reps to commentsRead more

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises.   Burpee Challenge: Day 104   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post score and experiences to commentsRead more