WOD

METCON Cross Training Games Open 16.2 (AMRAP – Reps) 4 Minute AMRAP + Bonus Time of: 25 Toes to Bar 50 Double Unders Squat Cleans*... Read More

STRENGTH (super set) every 3 min for 12 min Single Arm KB Bent Over Row (4×8 Heavier than last week) Single Arm KB Upright Row... Read More

STRENGTH (Super set) every 3 min for 15 min Back Squat (5RM) Suitcase Deadlift (5×8 heavier than last week)   METCON (Time) Every 4 min... Read More

STRENGTH Shoulder Press (5×5 @ 90% of last week’s 5RM) Tuck-Ups (5×12)   METCON (Time) 5 RFT 5 Strict Ring Dips 5 Strict Pull-ups 15... Read More

OLYMPIC LIFTING Squat Clean (5 touch and go reps EMOM for 10 min) Build to moderate weight BEGINNER stay light!

METCON MONDAY Whitten (Time) 5 Rounds for time: 22 Kettlebell swings 70# 22 Box Jumps 24″ 400m Run 22 Burpees 22 Wall Ball Shots 20#... Read More

METCON (AMRAP – Rounds & Reps) AMRAP 30 @ easy pace: 500m row 30 total Plate Russian Twists 30 Box Jumps 30 Plate Sit Ups... Read More

STRENGTH Weighted Pull-Ups (5×5 climbing) *jumping pull up eccentrics if you cannot do pull ups METCON (Time) For Time: 21 DB Front Squats 50/35# 3... Read More

STRENGTH super set Shoulder Press (5RM) Tuck Ups (4×12) METCON (AMRAP – Reps) AMRAP 10 1-2-3-4-5-etc. Clean and Jerks 135/95# Bar Facing Burpees   BEGINNER... Read More

STRENGTH Single Arm KB Bent Over Row (4×8 @ Last week’s heaviest weight) Single Arm KB Upright Row (4×8 @ Last week’s heaviest weight) METCON... Read More