WOD

WOD for 4.9.18Workout Of The DayMetcon (Calories)AMRAP x 20 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Pulls on the Concept 2 Rower handle for Calories Score is the total number of calories rowed in the workout. If you use the BS "one pull every 7 seconds" algorithm hack to...

04/07/2018Metcon (Time)For Time: 20 Cal Bike 20 DB Thrusters 30 Cal Bike 30 Box Jumps 40 Cal Bike 40 Burpees 50 4 Count Mountain Climbers 40 Cal Bike 40 Burpees 30 Cal Bike 30 Box Jumps 20 Cal Bike 20 Thruster RX+= 55/35 Box 30/24 RX= 45/ 25 Box 24/20 Metcon (Time)For Time: 20 Cal Bike 20 DB Thrusters 30 Cal Bike 30...

WOD for 4.6.18Workout Of The DayMetcon (3 Rounds for reps)RX/RX+ Each Rounds For Time 18/12 Cal Bike 15 DB Hang Clean & Jerks (55/35) 3 Rope Climbs --Rest 15/10 Cal Bike 12 DB Hang Clean & Jerks (55/35) 2 Rope Climbs --Rest 12/8 Cal Bike 9 DB Hang Clean & Jerks (55/35) 1 Rope Climbs Metcon (3 Rounds...

WOD for 4.4.18Workout Of The DayMetcon (AMRAP - Reps)Option 1 AMRAP x 10 Ring Muscle-UpsMetcon (AMRAP - Reps)Option 2 AMRAP x 10 10 Strict Pull-Ups 10 Strict DipsMetcon (AMRAP - Reps)Option 3 AMRAP x 10 10 Strict Band Assisted Pull-Ups 10 Push-Ups (not on knees) ...

03/31/2018PAIN STROM (Time)FOR TIME: RX+,RX 100M RUN 50 BURPEES 200M RUN 100 PUSH-UPS 300M RUN 150 LUNGE STEPS 400M RUN 200 AIR SQUATS 300M RUN 150 LUNGE STEPS 200M RUN 100 PUSH-UPS 100M RUN 50 BURPEESFOR TIME: Fx (Time)100M RUN 35 BURPEES 200M RUN 75 PUSH-UPS 300M RUN 100 LUNGE STEPS 400M RUN 150 AIR SQUATS 300M RUN 100 LUNGE STEPS 200M RUN 75 PUSH-UPS 100M RUN 35 BURPEES...

WOD for 3/30/18Workout Of The DayMetcon (Time)RX & RX+ For Time 50 Wallball Shots (20/14 lbs)* 50 Deadlifts (185/135 lbs) 50 Handstand Push-Ups or Dips (20/14 lbs)* *Every time you break your wall shots or HSPU deadlift your barbell to your waist and hold it for :15. Metcon (Time)FITNESS For Time 50 Wallball...