WOD

METCON E6MOM for 30 min: 400m Run 30 Box Jumpovers 24/20″ 20 Burpees *Score is your slowest round   Beginner E6MOM for 24 min: 400m... Read More

STRENGTH Superset Bench Press (4×6 climbing) Bent Over Row (4×10 climbing)   METCON 6 RFT: 12 Pullups 18 Wall Balls 20/14#   Beginner 6 RFT:... Read More

STRENGTH Deadlift (4×6 climbing)   METCON AMRAP 10 Climb the ladder: 5-10-15-20-etc. seconds Hanging L-Sit Hold 50-100-150-200-etc. foot Shuttle Run Shuttle run in 25ft segments.... Read More

SKILL A1: Hollow Pull Drill (3×6) https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (3rd drill) A2: Bar Muscle-ups (3×5) Scaling: Jumping Bar MU https://www.youtube.com/watch?v=dx_2XqZRESA   STRENGTH B1: Strict Lean Away Pullups... Read More

STRENGTH Back Squat (4×6 climbing)   METCON FT: 30 Alt. KB Goblet Hold Lunges 53/35# 30 KB Sumo DLHP 30 American KB Swings *EMOM, including... Read More

OLYMPIC LIFTING Hang Squat Snatch (5×2 climbing)   STRENGTH Snatch Pull (3×5 climbing)   METCON EMOM 11 Min 1: 10 Power Snatches (light) Min 2:... Read More

METCON AMRAP 30 400m Run 20 each S/A DB Renegade Rows 50/35# 500m Row 20 each S/A DB Push Press 50/35#   Beginner AMRAP 20... Read More

METCON FT with a partner: 2000m Run 200 Double Unders 20 Strict TTB 200 Double Unders 2000m Row   Beginner: FT with a partner: 1... Read More

STRENGTH Superset A1: Bench Press (6×3 climbing) A2: Bent Over Row (6×8 climbing)   METCON FT: 20 Rope Climbs *E2MOM including at 0:00, 10 STOH... Read More

STRENGTH Deadlift (6×3 climbing)   METCON FT: 21 Box Jumpovers 30/24″ 15 Burpee Box Jumpovers 24/20″ 9 each DB Stepovers 50/35# 24/20” Beginner FT: 21... Read More