2015 Functional Fitness Games registration is open @ games.Functional Fitness.com   Strength: 4:00 cap to find: 1-rep max Hang Snatch   For Max Load …Rest 3 minutes   Conditioning: 5:00 AMRAP of: 5 Overhead Squats (95/63) 5 Bar-Facing-Burpees   For Total Reps   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, total reps, and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Partner WOD As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required. Round 1: Run 800m* 40 Double Unders 20 Kettlebell Swings (53/35) 10 Handstand Push-ups   Round 2: Run 1600m 80 Double Unders 40 Kettlebell Swings (53/35) 20 Handstand Push-ups   Round 3: Run 2400m 120 Double Unders 60 Kettlebell Swings (53/35) 30 Handstand Push-ups   For Time *Perform each run as 200m sprint intervals. Similar to Monday, 21 January 2013   Flexibility: 15 Front Leg Swings/leg Olympic Wall Squat – 2:00 15 Side Leg Swings/leg 15 Sit-ups to Pike Pike stretch – 2:00     Post load and reps, time, and experiences to commentsRead more

  Skill: Partner Row Row 300m 6 alternating rounds   For total time   Conditioning: “Two Ladies and a Dude” Partner style* 4 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 6 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 8 rounds of “Rooster”: 10 Burpees 20 Double Unders   For Time *For Lola and Cindy, partners alternate exercises each round. For Rooster, partners alternate rounds.   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post times and experiences to commentsRead more

  Strength: Clean* 5   reps at 70% 3   reps at 80% 1+ reps at 90%   For max reps at 90% *Squat Cleans   Conditioning: “Sumo Wall Jumping” 3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time Compare to Monday, 07 January 2013   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post load and reps, time, and experience to commentsRead more

  REST DAY     No Competitors Class this week.     CFE WOD: Choose a sport: Run: 200m, rest 2 minutes; 300m, rest 3 minutes; 400m, rest 4 minutes   2 rounds Row: 250m, rest 2 minutes; 375m, rest 3 minutes; 500m, rest 4 minutes   2 rounds Bike: 800m, rest 2 minutes; 1200m, rest 3 minutes; 1600m, rest 4 minutes  2 rounds Swim: 50m, rest 2 minutes: 75m, rest 3 minutes; 100m, rest 4 minutes  2 rounds     Post sport, sprint time, and experiences to commentsRead more