Strength: Clean 1-rep max Compare to Monday, 17 November 2014   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂   Mobility: Super Front Rack – 1:300 each arm Banded Olympic Wall Squat – 1:30 Quad Smash – 1:30 each leg     Post max load, time, and experiences to commentsRead more

  Skill/Endurance: 2000m Row For Time   Conditioning: Every minute on the minute for 12 minutes perform: 2 Deadlifts (315/205) 4 Burpees 6 Kettlebell Swings (70/53)   For Score *score equals last successful minute, plus extra reps   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post row time, score, and experiences to commentsRead more

New toys for obstacle practicing built and ready!   Strength: Snatch 1-rep max Compare to Friday, 24 October 2014   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release Push-up, Knees-2-Elbow, GHD Sit-up, Slammer (12/8)   For Score *If doing as a 5 rep lift, no more than 80% 1RM. If doing as a 10 rep lift, no more than 50% 1RM.   Mobility: 20 Passovers w/ PVC Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side     Post max load, exercises chosen and score, and experiences to commentsRead more

Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal.   Conditioning: 3-person team WOD 30 GHD Sit-ups 30 Fat Bar Deadlifts (225/150) 50 Double Unders 50 Burpees 20 Overhead Squats (115/75) 20 Pull-ups   For Time Instructions: This is a relay style WOD. Team member (TM) 1 performs 30 GHD, then moves to FBDL. At that point, TM 2 starts the GHD. 2 cannot move to FBDL until 1 is complete, and has moved DU’s. TM 3 starts when 2 has moved to the FBDL. Time is called when all 3 members are finished.   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time and experiences to comments   PostRead more

  Strength: Clean and Jerk 1-rep max Compare to Friday, 27 June 2014   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run   For Score   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post max load, score, and experience to commentsRead more