Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: Partner WOD: “Merging Lines” 100 Kettlebell Swings (53/35) 50 Burpees 30 Toes-2-Bar 800m Shuttle Run (alternate every 200m) 30 Toes-2-Bar 50 Burpees 100 Wall-Ball Shots (20/14) @ (10/9′)   For Time Partners will perform equal work. Compare to Friday, 18 July 2014   Flexibility: Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30 First Rib Mobilization – 1:30/side     Post time and experiences to commentsRead more

  Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200   Strength: Overhead Squat 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Push Press (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Front Squats (75/53) 25 Burpees 15 Lateral Bar Jumps*   For Time Similar to Friday, 18 April 2014 *Jumping over the bar both directions equal 1   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more

 Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200   “12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Saturday, 21 December 2013 *The WOD is performed like the song is sung. Pistols are 1 each leg, each time.   Mobility: Quad Smash – 1:30/leg Spine Smash – 2:00 Overhead Distraction w/ External Rotation – 1:30/side     Post time and experiences to commentsRead more

 Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200   Strength: Hang Squat Snatch 3-3-3-3-3   For Quality & Load   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time Compare to Friday, 20 December 2013   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, time, and experiences to commentsRead more

  REST DAY     Competitors Class: There is no Competitors Class this week.     CFE WOD: Choose a sport:   Run: 600m, rest 3 minutes x 5 Row: 800m, rest 3 minutes x 5 Bike: 1800m, rest 3 minutes x 5 Swim: 150m/yd, rest 3 minutes x 5     Post sport and total sprint time to commentsRead more