WOD

WOD for 5.15.18MobilityWarm-upSquat Mobility 2.2 90/90 Hip Mob x 2 minutes each side Squat Y's 2 x 12Metcon (Time)For Time 21-15-9 Double DB Thruster Single DB Snatch (alternating hands each time) Rx=45/25 Fx=35/20This is a very short workout. We'll divide classes into heats to accomodate equipmemnt shortages....

WOD for 5.14.18MobilityWarm-upSquat Mobility 2.1 Calf Foam Roll x 1 min ea. side Dorsiflexion Matrix x 1 min ea. side Goblet Squats w/Toe Lift Off x 20 reps each sideMetcon (AMRAP - Reps)AMRAP x 20 200m Run 1 Bar Muscle-Up 200m Run 2 Bar Muscle-Ups 200m Run 3 Bar Muscle-Ups 200m Run 4 Bar Muscle-Ups ...

5/12/2018Metcon (Time)For Time: 800M Run 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 800M Run RX+= 55/35 Rx= 45/25 Fx= 35/15...

WOD for 5.11.18MobilityWarm-upSquat Mobility 1.4 90/90 Breathing Foam Roll Calf x 1 minute each sideWorkout Of The DayMetcon (Time)For Time 30 Wallball Shots 1 Mile Run 30 Wallball Shots Rx=30/20 lb ball Fx = 20/14 lb ballCompare to 4.17.17...

WOD for 5.10.18Workout Of The DayMetcon (Time)For Time 20 Calorie Bike 20 Clean & Jerks 20 Calorie Bike Rx+=165/115 Rx=115/80Metcon (Time)For Time 20 Calorie Bike 20 DB Burpee + Deadlift + Shoulder To Overhead (45/25 lbs) 20 Calorie BikeJust so no one has to ask: There is no jumping and clapping on a...

WOD for 5.18.18MobilityWarm-up90/90 Hip Mob x 2 minutes each side Squats with External Rotation Lift Off 2 x 10Metcon (Time)3 Rounds For Time 400m Run 15 Pull-Ups 50 Air Squats To A Wallball 15 Pull-Ups Rx+ = wear a 20/14 lb. vest Rx = do the workout as writtenMetcon (Time)Fitness WOD 3 Rounds...

WOD for 5.7.18MobilityWarm-upSQUAT MOBILITY 1.1 Calf Eccentrics 5 x 8 (Each leg) with a 5 second negative Goblet Squat Eccentric Isometric 5 x 3 with 5 second lower & a 3 second pause in the bottomWorkout Of The DayElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsMetcon...

WOD for 5/4/18Imagine the metcon portion has a 4 minute time capWorkout Of The DayMetcon (Weight)For Load Lifted 3-3-3-3-3 Hang Power Snatch Metcon (Time)For Time 30/21 Cal Assault Bike 20 Hang Power Snatch 10 HSPU or Bar Facing Burpees Rx+=95/65 lbs Rx=75/55 lbsMetcon (Time)FITNESS For Time 30/21 Cal Assault Bike 20 KB Swings (53/35lbs) 10...