WOD: Metcon (No Measure)3 Rounds20 Marching Glute Bridges10 Banded Lateral steps/direction WOD: Metcon (Time) 25 cals Rower25 Deadlifts 180/12025 Box Jump Overs 24/2025 Wall Balls25 Ring Dips25 Wall Balls25 Box Jump Read more March 24 2020
Floor Press (5x5 @ 60% Bench Press 1 RM)You will sprint 200m in between sets, starting after first set of floor press. WOD: Metcon (AMRAP - Rounds and Reps)AMRAP Read more March 19 2020
Metcon: For Time (30:00 cap)800m row16 Back Squats 135/95600m row12 Front Squats 135/95400m row8 Back Squats200m row4 Front Squats200m row2 Back Squats400m row4 Front Squats600m row6 Read more February 26 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: E2MOM (8) Bench Press - 4 x 4 @ 85% Metcon: 2 Rounds For Time20 Pushups200m Row20 Pistols (alt legs)200m Row20 Sit Ups200m Read more February 12 2020
ROW'D ROYALTY 20.2 Workout 2 - "Down & Back Again" Row 10 Intervals: 500, 400, 300, 200, 100, 100, 200, 300, 400, 500(3000 meters total)Rest 1 Read more January 24 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
Row'd Royalty 20.1Row 5 Intervals of 400 meters.Rest as needed between intervals (up to 10 mins max each)20.1 A: Fastest 400m Time20.1 B: 2000m Row Read more January 17 2020
Metcon: For Time15/12 cal Row20 Barbell Burpee Deadlift 95/6515/12 cal Row20 Sumo Deadlift High Pull 95/6515/12 cal Row20 Hang Squat Clean 95/6515/12 cal Row20 Barbell Read more January 7 2020
Metcon: 2 Rounds for Time300m Row30 Hand Release Pushups200m Row20 Bodyweight Squat100m Row10 Bar Muscle Ups "Habits will form whether you want them or not. Whatever Read more December 30 2019