Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience.    Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots*   For Time *While one partner is performing WB’s, the other partner holds in a dead hang from the pull-up bar. Equal reps are not required except on Box Jumps.   …Rest 3 minutes   Complete as many reps as possible in 8-minutes of: 150m Sprint 10 Burpees 5 Chest-2-Bar Pull-ups   For Score   Strength: Back Squats 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00  ...Read more

  REST DAY     Competitors Class   Canceled this week only. Sorry for any inconvenience. San Antonio Marathon Training: Drills: See 08 September 2015 30-45 minutes Work: 3-4 x 1000m, easy 600m between each     Post total sprint time, and experiences to commentsRead more

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 24 September 2014   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For Quality     Post time and experiences to commentsRead more

  Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously team members row for max calories throughout the WOD. Team members can rotate through the rower as desired. Farmers walk is with one KB in each hand. …Rest 5:00, then   Strength: As a team, find max load of: 2-rep Hang Clean (10:00 cap)   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00       Post time, calories rowed, total weight lifted, and experiences to commentsRead more

A little Saturday post-WOD fun. Strength/Skills: Snatch Positions @ 45% 3-3-3 @ 2″ Drop 3-3-3 @ 4″ 3-3-3 @ 6″ 3-3-3 @ Full SQ   For Quality   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters   For Time Weight: RX (65/43) Masters (45/30) *Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.     Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00       Post weight used, times, and experiences to commentsRead more