WOD: Metcon (Time)3 Rounds400m RunRest 2:0030/24 cals Assault BikeRest 2:0020 BurpeesRest 2:00 Home : Metcon (No Measure)5-4-3-2-1Hand Release PushupsV-upsBirddogs/arm Home: Metcon (AMRAP - Reps)Death by Pushups (20:00 cap)Perform 5 pushups in the first minute Read more March 25 2020
A: Metcon (No Measure)2 RNFT10 Banded Good Mornings10 Birddogs (5/arm)10 Box step ups (5/leg) WOD: Metcon (Calories)AMRAP 421 Deadlifts 225/15521 Box JumpsMax Cals on Assault Bike Rest 4:00 AMRAP 415 Deadlifts 225/15515 Read more March 20 2020
A: Metcon (Time) 4 Rounds20 Lateral Burpees Over the Bar10 Front Squats95/65, 100/70, 105/75, 110/8020/15 cals Assault Bike*Rest 3:00 between roundsincrease weight each round on front squat B: Metcon (No Read more March 11 2020
Metcon: For Time9 Power Cleans 135/9518 Hand Anchored Legs to Pole9 cal Assault Bike12 Power Cleans24 Hand Anchored Legs to Pole12 cal Assault Bike15 Power Cleans30 Read more February 25 2020
Strength: E2.5MOM (10)Bench Press (4 x 2 @ 90%) Metcon: For Time50 cals Assault Bike- then -4 Handstand Pushups8 Chest to Bar Pullups12 Air SquatsRx+ strict Read more February 21 2020
Strength: Deadlift 2 x 2 @ 90% Metcon: (Time)10 Deadlifts 205/1401 Rope Climbs10 cals Assault Bike10 Sandbag Lunges 10 Deadlifts 205/1402 Rope Climbs20 cals Assault Bike20 Sandbag Lunges 10 Deadlifts Read more December 27 2019
Metcon: (Time)1.0 mile Bike8 Back Squat @ Bodyweight (off the rack).8 mile Bike6 Front Squat @ 3/4 Bodyweight (off the rack).5 mile Bike4 Overhead Squat @ Read more December 9 2019
HAPPY THANKSGIVING! Battle Peter (AMRAP - Rounds and Reps)Solo, with a partner, or as a team...Complete as many rounds and reps as possible in 19 minutes, of:1, Read more November 28 2019
Metcon: (Time)200m Row10 Wallballs (20/14)400m Row20 WallballsRest 1:0010 Wallballs.4/.6 miles Assault Bike20 Wallballs.8/1.0 miles Assault Bike Strength: Squat Clean (20:00 to find 1 RM) "You will never reach Read more November 25 2019
Metcon: (Time)60 Double Unders15 Hang Power Cleans (95/65)30 Double Unders15 Hang Power Cleans Rest 2:00 20/16 Cals Assault Bike13 Thrusters (95/65) 10/8 Cals Assault Bike13 Thrusters Read more November 22 2019