Strength/Skill: Squat Snatch 3-3-3-3-3 at 55%   For Quality   Conditioning: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time Compare to Saturday, 30 November 2013   Mobility: Quad Smash – 2:00/leg Reclined Spinal Twist – 2:00/side Couch Stretch: 2:00/side     Post load, time and experiences to commentsRead more

 0630 class is cancelled for today.Sorry for any inconvenience.   Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run   For Time (10:00 cap)   …Rest 8:00 from end of cap   Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work: 1600m Row 120 Double Unders 80 Sit-ups 40 Pull-ups   For Time (15:00 cap)     Flexibility: Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Olympic Wall Squat – 2:00     Post times and experiences to commentsRead more

  Strength: Clean to 3 Front Squats   For max load   Conditioning: “Open Your Eyes” 100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles   For Time Compare to Tuesday, 01 October 2013   Mobility: Quad Smash – 2:00/leg Overhead with External Distraction – 2:00/side Hip Capsule – 2:00/side     Post max load, time, and experiences to commentsRead more

  Strength: Deadlift 4-4-4-4-4   For Max Load   Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run   For Time   Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   2 Rounds For Quality     Post max load, time and experiences to commentsRead more

  Skill WOD: “Jump Fever” 10-10-20-20-30-30-40-40-50-50-40-40-30-30-20-20-10-10 Double Unders Each segments must be performed in it’s entirety. If you trip or stop, start that segment over. You can combine segments.   For Time (20 minute cap)   Conditioning WOD: 400m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers*   2 rounds for time *Right/Left equals 1   Mobility WOD: Plantar Surface Mobilization – 2:00 each foot T-Spine Smash – 2:00 Banded Bully – 2:00 each arm     Post time and experience to comments Similar to Friday, 25 April 2014Read more