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 - 2rds1 min Jump rope/High knees10 Alt Samson Stretch10 Push up to Down Dog10 Cossack Squatshttps://youtu.be/YvxmS5BIPi8 Metcon (No Measure)https://youtu.be/qbFmVz0HNYkAccessory3rds12 Plank Toe Taps (each side)10/10 Bent Row8/8 Read more April 9 2020
Metcon (No Measure)WARM UP3 RoundsPushups x 10Bear Crawl-fwd x 10mHand Release Push Ups x 10Bear Crawl-bwd x 10mTurkish Get Up x 2 per side Metcon (AMRAP - Reps)WOD"Tabata Read more March 31 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
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
Metcon: "Mini Barbara"3 rounds for time of:20 Pullups30 Pushups40 Situps50 Air SquatsRest 3:00 between rounds "Souls are like athletes, that need opponents worthy of them, Read more January 13 2020
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
Strength: Deadlift 6 x 3 @ 75% of 1RM Metcon: 2 Rounds for time600m Row15 Handstand Pushups40 Double Unders30 Situps15 Toes to BarRest 3:00 "If we are Read more December 4 2019
Metcon: (Time) "Annie" 50-40-30-20-10 Double-unders Sit-upsRest 3:00Assault Bike Challenge: (Calories)1 min, max Calories Rest 3:00 between Bike and/or Ski Ski Erg Challenge: (Distance)1:00 max distance Ski ErgRest 3:00 between Read more November 14 2019
Metcon: E(5)MOM x 4 (20:00)Part a: Metcon (Time)Row 1000/750mRx+1250/1000mPart b: Metcon (AMRAP - Reps)Double Unders-Unbroken sets5-10-15-20-25-30-35-40-45-50Record last unbroken set completed.Rx+ 2 roundsPart c: Metcon (Time)40 Situps + 40 AirsquatsRx+ Read more November 7 2019