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
A: Metcon (No Measure)2 RNFT10 Paused Glute Bridges5 Paused Goblet Squats 35/2620m Waiters Walk per side 35/26 B: Metcon (Time)"The 17th" 17 Rounds1 Deadlift 225/1557 Wall Balls 20/141 Wall Walk7 Bar Read more March 17 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
"Heartbreaker, Dream Maker" AMRAP 20 - Team of 2 2 Wall Balls 20/14-Partner A2 Synchronized Burpees Both2 Wall Balls 20/14-Partner B2 Synchronized Burpees Both4 Read more February 14 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
Metcon: AMRAP (15)5 Pullups15 Wallballs 20/1430 Jumping Jacks4 Wall WalksRx+ 5 Chest to Bar Pullups; 30 Double Unders; 8 Handstand Pushups 2:00 Max Kettlebell Swings 53/35 "Never Read more January 20 2020
Metcon: AMRAP 2015 Pullups15 Wallballs 20/145 complex of 1 Power Snatch + 1 Overhead Squat 95/65 “Your past does not equal your future.” -- Tony Read more January 8 2020
Strength: Deadlift5 x 3 @ 85% Metcon: 2 Rounds for Time15 Deadlifts 115/8524 Single (Alternating) Arm Kettlebell Swing 24/169 Wallballs6 Lateral Jumps Over the Bar3 Squat Cleans Read more December 18 2019
Metcon: (Reps)Partner WOD4 Rounds2:00 Box Jumps2:00 Rope Climbs2:00 Lateral Wall Ball Toss* (20/14)1:00 Rest Partners alternate reps on Box Jumps and Rope Climbs*Partners stand 5m apart-alternate Read more December 6 2019
Metcon: (Time)200m Row10 Wallballs (20/14)400m Row20 WallballsRest 1:0010 Wallballs.4/.6 miles Assault Bike20 Wallballs.8/1.0 miles Assault Bike Strength: Squat Clean (20:00 to find 1 RM) "You will never reach Read more November 25 2019