Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air Squats 25 Wall-Ball Shots   For Time WOD courtesy of festivusgames.com   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/side     Post load and reps, time,and experiences to commentsRead more

  Skill: Row 250, all out, rest 2 minute Now, perform 5 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 22 April 2014   Mobility: Olympic Wall Squat Banded Overhead Distraction Couch Stretch   Hold each stretch for 2:00, per side where applicable     Post sprints, time, and experiences to commentsRead more

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 5 Clean-2-Overhead (135/93) 10 Chest-2-Bar Push-ups* 15 Calories Rowed   …rest 3 minutes   Complete as many reps as possible in 3 minutes of: Double Unders   …rest 3 minutes   Complete as many rounds and reps as possible in 7 minutes of: 5 Handstand Push-ups 10 Kettlebell Swings (53/35) 15 Slammers (12/8)   For Scores   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post scores and experiences to commentsRead more

Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday.   Strength: Snatch Grip Deadlifts 4-4-4-4-4   For max load   Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time Compare to Wednesday, 24 June 2015 Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+: (75/53)   Flexibility: Eye of the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, time, and experiences to commentsRead more

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5 Snatches (135/93)*   For Time   …Rest 3 minutes, then… 1000m Row or 800m Run   For Time Compare to Saturday, 17 October 2015   *Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.   Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00 Hip Capsule – 1:30/side Barbell Shoulder Smash – 1:30/side     Post times and experiences to commentsRead more