Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Tuesday, 06 October 2015   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member, one at a time, performs the round of 15, then each member completes the round of 12, and then each member completes the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before...Read more

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 11 November 2014   Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run   4 rounds for time Similar to Tuesday, 11 November 2014 Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post times and experiences to commentsRead more

2015 Throwback   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Skeleton” Squat Jumps “Lethal” Lateral Jumps (24/20″)   2 rounds* For Score *2:45 minutes rest between rounds Compare to Saturday, 31 October 2015 *WOD was written on the board incorrectly by coach Jimmy. KB’s were written as (53/35). He must have still been on vaction in the mind. 🙂   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10 Side-to-Side Squats Standing Pancake Stretch – 1:00   2 rounds for quality     Post score to commentsRead more

  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   Strength: Back Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Single Leg Flexion – 1:30/leg Overhead Tissue Smash – 1:30/side Ball Tack and Floss – 1:30/side     Post load and reps, score, and experiences to commentsRead more

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time Compare to Wednesday, 28 October 2015   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon – 1:30/side     Post time and experiences to commentsRead more