Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time Compare to Saturday, 19 April 2014   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+: (75/53)   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on       Post time, skills worked, and experiences to commentsRead more

  Skill/Endurance: Row 1000m For Time   …Rest 10:00   Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jump Rope Singles 200m Run   3 rounds for time   Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch, 2 minutes     Post time, box height, and experiences to comments Compare to Saturday, 21 June 2014 *No height is specified. You choose the height that challenges you.  Read more

All classes are normal this week except there will be no 0845 Monday or Wednesday. Sorry for any inconvenience.   Strength: Clean to Front Squat 5-5-5-5-5 at 75% 1RM Clean   For Quality   Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side     Post time and experience to commentsRead more

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time working. …Rest 3 minutes   Strength: As a partner group, use one bar and find: Jerk 1-rep max For combined team total   Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side       Post time, load total, and experiences to commentsRead more

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 11 November 2014   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in 12 minutes of: 8 Thrusters (135/93) 8 Hang Power Cleans 4 Muscle-ups 8 Front Rack Lunges   …or   “Base” Complete as many rounds as possible in 12 minutes of: 8 Shoulder-2-Overhead (95/63) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges   For Score   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post choice, time, and experiences to commentsRead more