/28 Oct 2017/0 Comments WOD METCON (Time) For time @ conversational pace 1000m row 15 air squats 15 push-ups 750m row 15 each KB suitcase deadlifts 70/53# 15 V-ups 500m... Read More
/27 Oct 2017/0 Comments WOD METCON (3 rounds for reps) AMRAP 6 20 alternating DB snatches 50/35# 200m run 20 pull-ups Rest 3 min; x3 BEGINNER AMRAP 6 10 alternating... Read More
/26 Oct 2017/0 Comments WOD STRENGTH Thrusters (3×14 climbing) METCON (Time) With a partner: 10 RFT (total) 27 Lunge Steps 17 DB STOH 35/20# RECOVERY Cooldown Around shoulder blades, lats,... Read More
/25 Oct 2017/0 Comments WOD STRENGTH Deadlift (3×14 Climbing) METCON FOR TIME Every 6 min for 30 min: 500m row 50 double unders 25 sit-ups ACCESSORY 3×8 each BB S/L... Read More
/20 May 2017/0 Comments 5/21/17 CH, EW, WB – CROSS TRAINING WOD Metcon (3 Rounds for reps) AMRAP 4 9 DB Thrusters 50/35# 15 HSPU 21 Burpee Box Jumpovers 24/20″... Read More
/19 May 2017/0 Comments 5/20/17 CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) “Double 15.1” AMRAP 18 15 TTB 10 Deadlifts 115/75# 5 Power Snatches... Read More
/18 May 2017/0 Comments 5/19/17 CH, EW, WB – CROSS TRAINING WOD Strength Bench Press (4×8 @ 31X1) Metcon (Weight) EMOM 19 Min 1: 3 Rope Climbs Min 2:... Read More
/17 May 2017/0 Comments 5/18/17 CH, EW, WB – CROSS TRAINING WOD Strength A1: Strict Toes-To-Bar (4×8) A2: KB Windmill (4×8 each) Hold one KB OH, side bend to the... Read More
/16 May 2017/0 Comments 5/17/17 CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (4×8 @ 31X1, climbing) Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Front Squats 115/75#... Read More
/15 May 2017/0 Comments 5/16/17 CH, EW, WB – CROSS TRAINING WOD Strength Weighted Pull-ups (4×8 @ 31X1, climbing) Strict. Metcon (AMRAP – Rounds and Reps) AMRAP 24 800m Run... Read More
