WOD

WOD for 4th of July 2018We are only having ONE Class at 9:30 AM TODAY!!!! Please don't show up at 8:30 or 10:30.Workout Of The DayMetcon (Time)"Beast Epic" For Time 50 Burpees 1-Mile Run 50 Burpees 2000m Row 50 Burpees 1-Mile Run 50 Burpees If you have a 20/14 lb weighted vest wear...

WOD for 7.3.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP x 15 50' Sandbag Bear Hug Lunge Steps (100/70 lbs) 50' Handstand WalkScaling Options for HS Walk Are: -5 Attempts at a walk -4 Wall Walks -10 Shoulder TapsMetcon (AMRAP - Rounds and Reps)Fitness WOD AMRAP x 15 50' DB...

WOD for 6.30.18Workout Of The DayMetcon (Time)"Route 66" For TIme: 66 Wallball Shots* 400m Run 66/46 Cal Bike 400m Run 66 Alternating DB Hang Clean & Shoulder to Overhead* 400m Run 66/46 Cal Ski *Rx=20/14 lb Ball, 55/35 DB *Fx =16/10 lb Ball, 45/25 DB 39 Minute Time Cap...

WOD for 6.29.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)"There Is Something About Mary, But This Isn't It" Rx+ AMRAP x 20 15 KBS (70/53) 10 Pistol 5 HSPU (45/25 lb defcit)Metcon (AMRAP - Rounds and Reps)Rx AMRAP x 20 15 KBS (53/35) 20 Jumping Lunges 5 P Bar Strict DipsMetcon (AMRAP -...

WOD for 6.26.18Workout Of The DayMetcon (Time)4 Rounds For Time 21 Cal Row 18 Burpees 15 Pull-Ups 12 Box Jump Rx+ = C2B Pull-Ups, 30/24" Box Jumps Rx = Throat 2 Bar Pull-ups, 24/20" Box JumpsMetcon (Time)Fitness WOD 21 Cal Row 18 Burpees 15 Feet on Bench Pull-Ups (see video below) 12 Broad Jumps...

WOD for 6.25.18Workout Of The DayMetcon (AMRAP - Reps)RX+ Complete as many Snatches as possible in 12 minutes using the following rep scheme and loadings 60@75/55 30@135/85 15@175/125 Max Rep @ 205/145Metcon (AMRAP - Reps)Rx Complete as many Snatches as possible in 12 minutes using the following rep scheme and...

06/23/2018Metcon (AMRAP - Reps)Score is the number of Burpees you do. The fewest number of Burpees Wins! RX= 300 Overhead Lunge Steps 45/25 Every time you break do 5 Burpees. FX= 300 Overhead Lunge Steps 15/10 Every time you break do 5 Burpees. ...