Strength: Hang Power Snatch  5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)   3 rounds for time Compare to Friday, 24 August 2012     Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00/side T-Spine Smash – 2:00     Post load and max reps, time, and experiencesRead more

Steichen Family Row Team   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     Post score to commentsRead more

  Strength: Back Squat 5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: 10 Kettlebell Snatches (53/35) 8 Burpees 6 Handstand Push-ups 20 Double Unders   4 rounds for time     Mobility: Plantar Surface – 2:00/foot Banded Hip Extension – 2:00/side Banded Bully – 2:00/shoulder   For Quality     Post load and reps, time, and experiences to commentsRead more

Bob Morgan throwing the first pitch at last nights game. “STRRRRIKE!”   “Three’s Company”   WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)     For Time   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next....Read more

  Conditioning: “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Tuesday, 25 March 2014     Strength: Behind the neck press 5   reps @ 60% 1RM Shoulder Press 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Flexibility: 10 Sit-ups to Pike Hold Pike 2:00 10 Sit-ups to Straddle Hold Straddle 2:00     Post time, load, max reps, and experiences to commentsRead more