WOD

WOD for 9.24.18Workout Of The DayMetcon (AMRAP - Reps)In 7 Minutes Complete As Many Squat Cleans As Possible Using The Following Reps & Loading: Rx 135/85 lbs 185/125 lbs 225/155 lbs Fx 95/65 lbs 135/85 lbs 185/125 lbs Metcon (AMRAP - Reps)In 7 Minutes Complete As Many Reps As Possible Of: •Bar Facing Burpees...

WOD for 9.21.18Workout Of The DayMetcon (Time)Option #1 For Time: 18-15-12-9-6-3 •Full ROM Overhead Squat at 95/65 lb •Pull-Ups Pull-Ups maybe scaled using a band for assistance. Metcon (Time)Option #2 For Time: 18-15-12-9-6-3 •Full ROM Front Squat @ 75/55 lbs •KB Swings @ 53/35 lbs...

WOD for 9.20.18Workout Of The DayMetcon (Calories)For Total Calories Rode On The Assault Bike Every Minute On The Minute For 30 Minutes :30 Sprint on the Bike :30 RestLet's see who can have the highest sustained power output for the longest amount of time.AnnouncementBruce Hagen and Maxxx Hirsh...

WOD for 9.19.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP x 20 15 Dumbbell Burpee Deadlifts 12 Double Dumbbell Step -Ups w/Knee Raise (see demo video below) 9 Dumbbell Push Jerk Rx = 55/35 lbs Fx = 45/25 lbs Here is the step-up demo video The knee raise is in place...

WOD for 9.14.18Workout Of The DayMetcon (AMRAP - Reps)6 Rounds of: In 1 Minute Complete 10 Deadlifts with remaining time max rep Box Jumps Rest 1 Minute between each round Rx+ = 275/195 lbs Rx = 225/155 lbs Fx = 185/135 lbs Everyone uses 24/20" Box for Box JumpsExtra CreditMetcon3 x 10...

WOD for 9.13.18Workout Of The DayMetcon (Time)Using The Following Guidelines Complete 60 DB Push Press For Time: In 3 Minutes Complete 20/14 Calorie Bike 20 Toes To Bar with remaining time perform Max Rep DB Push Press keep repeating this until you get to 60 reps rest 1 minute between 3...