Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Tuesday, 15 July 2014   Or…   “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting at 55% 1RM   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on   For quality, skill completion, or time   Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side Hip Capsule – 2:00/side   For Quality     Post time, load, skills and results, and experiences to commentsRead more

  Conditioning: Row 500m (calories) Rest 4 minutes Max rep Handstand Push-ups in 1 minute Rest 4 min Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes For Score Compare to Wednesday, 13 October 2010  *Total all reps and calories for score Strength: Snatch Grip Deadlift 3 @ 90% 1RM Snatch 3 @ 105% 3 @ 115% Deadlifts 5-5-5-5 @ 85% 1RM Deadlift For Quality Post score, loads, and experiences to commentsRead more

Ape Nation Masters Team – “Older Apes”   Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Compare to Monday, 12 October 2009   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Flexibility: Hip Capsule Stretch – 1:30/side Side Splits – 1:30/side Middle Splits – 1:30 Lateral Opener – 1:30/side     Post time, load and max reps, and experiences to commentsRead more

  Conditioning: Team Series WOD 6 4-person team, 2 females/2 males As a relay in the order M1-M2-F1-F2, each athlete completes: 30 Deadlifts (135/95) 30-Calorie Row 30 Overhead Squats (65/45)   For Time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Post time and experiences to commentsRead more

New tanks are in! Only $15! Both guy and girl cuts.   Conditioning: Team Series WOD 8 (scaled) 4-person team 200 Sit-ups, while 2 barbells (75/55) are held overhead, fully extended 200 Shoulder-to-Overhead (75/55), while two teammates hang from the pull-up bar   For Time For full details see the Team Series page   Strength: Team Series WOD 7 7-rep Max Front Squat* Sum of all four team members heaviest success 20:00 cap   *Weight must start on the ground. No rack are allowed. For full description see the Team Series page.   Mobility: Quad Smash – 1:30/leg Banded Bully – 1:30/arm Spine Smash – 2:00 Banded Olympic Wall Squat – 2:00     Post time, max load, and experiences to commentsRead more