Strength: Front Squat 5   reps at 65% 1RM 3   reps at 75% 1+ reps at 85%   For max reps at 85%     Conditioning: 21-18-15-12-9-6 rep rounds of: Calories Rowed Sit-ups Box Overs (24/20″) Hand-release Push-ups   For Time     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post load and max reps, time, and experiences to commentsRead more

  Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off   For Quality     Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   Rest 2 minutes   Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees   This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP. ...Read more

  Strength: Push Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Trimming Time” 21 Hollow Rocks 15 Pull-ups 9 Burpee Tuck Jumps 300m Row   4 rounds for time     Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post max reps and load, time, and experiences to commentsRead more

  Strength: Pick one: Back Squats or Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4 x 400m run relay (2 each)   For Time *Equal work.     Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Hip Capsule Stretch – 1:30/side   For Quality     Post load and max reps, time, and experiences to commentsRead more

Classes are 0900 and 1200 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 7m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time   *Special instructions: -Squat C&J -When one partner is running, the other is performing max rep burpees. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs aWB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.     Post time and burpee count to commentsRead more