Enjoying the sunshine!   Strength: Shoulder Press 1-rep max (1 of 10 Max Board Lifts re-test)   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Monday, 05 January 2015 *Rx+ option is to do burpees instead of HRPU   Mobility: Banded Olympic Wall Squat – 2:00 Reclined Spinal Twist – 1:30/side Banded Overhead Distraction – 1:30/side     Post max load, time, and experiences to commentsRead more

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is Score.   …Rest 8:00   WOD 2: As a team, use one bar (135) to perform as many reps as possible in 10:00 of: Snatch (5 points) Ground-2-Overhead (3 points) Deadlift (1 point)   Every minute on the minute, one partner performs as many reps as possible of any of the movements. On the minute, partners change.   Total Score is both WODs added together Compare to Tuesday, 19 August 2015   Mobility: Quad Smash – 1:30/leg...Read more

  Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash – 2:00     Post load, time, and experiences to commentsRead more

  2015 Functional Fitness Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 Handstand Push-ups 3 Cleans (185/125) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18 Handstand Push-ups 6 Cleans 21 Handstand Push-ups 9 Cleans Etc., adding 3 reps to the handstand push-ups each round, and 3 reps to the clean every 3 rounds   For Score WOD and standards courtesy of games.Functional Fitness.com     Post score and experiences to commentsRead more

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash – 2:00 Banded Bully – 1:30/arm     Post skills worked, time, and experiences to commentsRead more