New 1-rep Max Board!   Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean 5-4-3-2-1-1-1-1 (20 minute time cap)   …Rest   Conditioning WOD: “Hammer Time”   15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1     Post weights, max reps, and time to commentsRead more

  Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders     Post complete rounds, extra reps, and time to comments     Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold Left leg side split, 4 minutes   Post experience to commentsRead more

  Strength WOD: Perform the following for quality (20 minute cap): Deadlift Warm-up: 10, 8, 6 rep, gradual weight increase 5 reps @ 60% 1RM 5 reps @ 70% 1RM 5+ reps @ 80% 1RM     Conditioning WOD: “Becky’s House of Awesomeness” (revised) 15 Muscle-ups 30 Box Jumps (37/30″) 40 meters Handstand Walk 40 meters Burpee Broad Jumps 30 Thrusters (65/45) 15 GHD Sit-ups   For Time     Post strength experience, weights used, and time to comments Similar to Wednesday, 12 December 2013Read more

  “I give a flip!”   50 Speed Skips 10 Tire Flips (210/180) 15 Back Squats (155/103) 20 Slammers (12/8)   4 rounds for time     Post time to commentsRead more

  “Are we there yet?”   450m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 30 Sit-ups 15 Pull-ups 45 Double Unders   4 rounds for time     Post time to commentsRead more