Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   Mobility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00     Post times and experiences to commentsRead more

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Lateral Opener – 1:30/side   Royal Huddleston Burpee Challenge: Day 46     Post load, score, and experiences to commentsRead more

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead more

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After the row is complete, write down the time for the tiebreaker   For Score A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.   Option 2: Pick a Board WOD Choose any board WOD that 5th place is 30 minutes or less   Mobility: Banded Overhead Distraction – 1:30/side Banded Olympic Wall Squat – 2:00 Reclined Spinal Twist – 1:30/side     Post WOD chosen, score or time, and experiences to commentsRead more

Class will start at 0830. First heat is set for 0900. If you did not sign up, show up anyway, and you will be added to one of the last heats.    2016 Functional Fitness Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After the row is complete, write down the time for the tiebreaker   For Score A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.     Post score to comments and submit to games.Functional Fitness.comRead more