https://zoom.us/j/821189680https://youtu.be/EjDW7pTqBTsWarm Up and AccessoryWarm Up3:00 Jogthen-2 RoundsArm Bars x 10 eachCalf Pedals x 10 eachCat/Cow x 10 Accessory6:00 AMRAP10 Calf Raises10 Clamshells/sideMax unbroken single leg balance Read more April 24 2020
https://www.youtube.com/watch?v=PYGWHk2UTFMWup: https://zoom.us/j/821189680Get your bike, skateboard, or rollerblades out of the garage, shed or basement. It's that time of year. Go bike, skate, or blade for 10 Read more April 17 2020
https://zoom.us/j/821189680Warm up - 2rds20 Glute Bridges10 Straight leg sit ups15 BW good mornings10 Alt BW lungeshttps://youtu.be/LRKjiG8KRSo Metcon (No Measure)Accessory3rds8/8 Single Arm High pulls30 total Flutter Kicks8/8 1/2 Read more April 7 2020
WOD: Metcon (AMRAP - Reps)AMRAP 2020-40-60-80....Double Unders10-20-30-40....Sit Ups5-10-15-20....Hang Power Cleans 95/651-2-3-4....Strict Handstand Pushup Home: Metcon (No Measure)https://youtu.be/q53kXY3uxCw3 Rounds10 Deadbugs-total5 Paused Kang Squats10 Single Leg Deadlift/le Home: Metcon (Time)50-40-30-20-10Running steps in placeSitupsLateral Lunges-totalRussian Twists-total Rx+ Read more March 27 2020
A: Metcon (No Measure)5-4-3-2-1Bent Over Barbell Rows 50/40Scapula Pushups B: Metcon (No Measure)Toes to Bar Skill Work C: Metcon (AMRAP - Rounds and Reps)AMRAP 1010 Dumbbell Power Snatch 50/3510 Knees to Elbows30 Double Read more March 16 2020
A: Metcon 3 RNFT10 Birddogs/side10 Wall Angels in Squat Hold B: Metcon Bar Muscle Up Skill Work C: Metcon 3:00 Assault Bike Buy InThen-8 Bar Muscle Up80 Double Unders6 Bar Muscle Up60 Double Read more March 10 2020
Metcon: (Teams of 2) For Time50m DB Overhead Walking Lunges 50/35-Right Arm100 Double Unders50 Wallballs5 Rope Climbs50 Wallballs100 Double Unders50m DB Overhead Walking Lunges 50/35-Left ArmBased Read more February 28 2020
Metcon (No Measure)20:00 Ring Muscle Up Skill Work Metcon: AMRAP (6)5 Power Snatch 95/655 Hang Squat Snatch5 Ring Muscle Ups40 Double UndersRx+ 125/85 "Do not pray Read more February 13 2020
Metcon: AMRAP (1)230 Double Unders1 Squat Clean 135/953 Hang Power Clean5 Shoulder to OverheadRx+ 155/105Scale A 115/85Scale B 95/65 "People are always blaming their circumstances for Read more January 29 2020
Strength: Shoulder Press 6 x 3 @ 70% Metcon: 3 Rounds40/30 cal Row15 Behind the Neck Push Press (105/75)40 Double UndersScale: Row 30/20.; BTN Push Press 85/5540 Read more January 22 2020