https://zoom.us/j/821189680Warm up - AMRAP(5)10m Bear Crawl5/5 Single Arm Deadlifts5/5 Single Arm Push Press10 Russian Twist Metcon (No Measure)Accessory3rds1:00 min Feet elevated Plank Hold20 Feet together Squat10 Dips Metcon (AMRAP Read more April 8 2020
Metcon (No Measure)WARM-UP10 Leg Swings fwd/bwd10 Leg Swings side/sidethen-3 RoundsStraight leg raises x 10 each1:00 plank hold-forearmsScorpions x 5/side Metcon (No Measure)ACCESSORY10-9-8-7-6-5-4-3-2-1Step Ups on a stair or chairSingle Read more March 30 2020
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
Metcon: AMRAP (12)3 Power Cleans 135/956 Burpee Toes to Bar9 Hang Power Cleans1 Rope ClimbRx+ 165/115Scale 95/65 and burpees only "Muscles are meant for humans. They Read more February 20 2020
Metcon: For Time2 Bar Muscle Ups22 Burpees to a 6" targetRow 1732288 Single Unders45 PullupsIn honor of our first President George Washington. This day was Read more February 17 2020
Strength: Bench Press Find a 3RM Metcon: (Time)30 Burpees15 Hang Squat Snatches 95/6550 Burpees25 Hang Power Snatches 95/65Rx+ 115/85Scale 65/45 “Everything that irritates us about others can Read more December 19 2019
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
EMOM (24) (work for :40, rest for :20)a) Row (distance)b) Front Squat - Reps (95/65)c) Burpees - Repsd) Push Press (95/65) "A wise man will Read more December 2 2019
Veteran's Day Partner WOD This workout is dedicated to American Veterans and Armistice Day, 11/11/1918, to commemorate the end of World War 1. Read more November 11 2019
2 Rounds of 12:00 0:00-4:00 AMRAP 3 Power Cleans 2 Push Jerks 1 Thruster 4:00-8:00 AMRAP 12 Box Jumps 24/20 9 Toes to Bar 8:00-12:00 AMRAP 12 Deadlifts 9 burpees Rest 4:00 between round 1 and round 2 Rx 135/95 Rx+ Read more September 18 2019