Overhead Squat (Find 3 Rep Max) WOD : Metcon (Time)21-15-9Overhead Squat 115/75Toes to Bar Home: Metcon (No Measure)3 Rounds10 Hand Release Pushups10 Straight Leg Situps Home: Metcon (3 Rounds for reps)3 Rounds3:00 Plank Hold* *After every round, Read more March 23 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
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
Strength: Bench Press 6 x 3 @ 75% Metcon: AMRAP (14)30 Toes to bar20 Wallballs 20/1410 DB Deadlifts 55/355 Strict Dips "I do not think that there Read more January 27 2020
Strength: Bench Press 6 x 4 @ 65% Metcon: 4 Rounds for Time5 Burpees over the bar5 Squat Snatch 75/5510 Skater Lunges 5/leg10 Toes to BarRest 2:00 Read more January 16 2020
Metcon: 3 Rounds For Time30 Double Unders15 Toes to Bar10 Handstand Pushups5 Deadlifts 225/15525 Double Unders10 Toes to Bar5 Handstand Pushups5 Deadlifts 235/16520 Double Unders5 Read more January 9 2020
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)10 cal Row10 Box Jumps10 Kettlebell Swings 53/3510 Toes to Bar Rest 1:00 15 Toes to Bar15 Kettlebell Swings 53/3515 Box Jumps15 cal Row Rest 1:00 20 Kettlebell Swings Read more November 29 2019
Metcon: (Time)Against a running clock-EMOM x 8a) 12 Bar facing burpeesb) 12 Toes to barc) 12 Box jumpsd) 12 Sumo deadlift high pulls 95/65At the 9th Read more November 15 2019
Metcon: 5 Rounds for Time3 Bar Muscle Ups6 Toes to Bar9 Plank Side-to-Side over Kettlebell15 Kettlebell Swings (53/35)*Scale Chest to Bar Pullups or 9 Ring Read more October 22 2019