WOD

WOD for 4.10.19Todays Coaches Are: Phil - All AM Kelly - All PMWorkout Of The DayMetconIn Teams of 2 Ski 2k for time 10x Sumo Squats Figure Fours Hip Crossovers Worlds Greatest Stretch Jefferson Curls with empty barbellDeadlift (5 x 3 @ 77.5% of 1RM)Metcon (Time)4 Rounds For Time 25 Push Press @ 75/55...

WOD for 4.9.19Todays Coaches Are: Phil - All AM Classes Johnny - All PM ClassesWorkout Of The DayWarm-upJog 800m EMOM x 4 5 Palloff Presses (each side) EMOM x 4 10 Side Plank with Hip Abduction (each side)Metcon (Time)50 Med Ball Pull-Ups for time using the following strcuture In 2:00 complete 200m Med...

WOD for 4.8.19Today's Coaches: Johnny - 5:30, 6:30, 8 AM Grant - 9:30 AM Phil - 11:30, All PM ClassesWorkout Of The DayWarm-upThe 5 Way Shoulder Distraction "PhilMOM" EMOM x 5 10/7 Cal Bike 25 Two-count MT ClimbersShoulder Press (5 x 3 @ 77.5% of your 1RM) (AMRAP - Rounds and Reps)AMRAP...

WOD for 4.2.19Workout Of The DayMetconCouch Stretch x 2 minutes 2x DB Tall Kneeling Anti- Extension Press - EMOM x 4 x 8reps Bird Dog Row - EMOM x 4 x 8 reps each armMetcon (Time)For Time 75 Ab Mat Sit-Ups 100/75 Calorie Bike 75 Ab Mat Sit-Ups...