Team Wod 5-11-2019Metcon (AMRAP - Reps)Teams of 3 AMRAP 25 100 DB Snatch 50/35 80 Wall Balls 20/14 60 Box Jumps 24/20 + Max Cal on Assault Bike *1 partner working on chipper *1 partner on bike at all times *1 partner resting Score is calories + reps...
WOD for 5.10.19Warm-upWarm-upLevel 1 Med Ball Warm-Up Workout Of The DayFront Squat (5 x 1 @ 85%)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis,...
WOD for 5.9.19Workout Of The DayMetcon (Time)For Time 800m Run (Hill Route) --> Mod is 1.5 Mile Bike 300' Plate Push (45/25 lbs) 50 HSPU --> Mod is Dips 300' Plate Push 800m Run (Hill Route) ...
WOD for 5.8.19Warm-upWarm-upBanded Hammy Floss x 30 Reps Per Leg 2 Rounds :30 Single Leg Glute Brige Hold (R) :30 Single Leg Gluet Bridge Hold (L) :30 Burpee Broad Jump Warm-Up DeadliftWorkout Of The DayDeadlift (5 x 1 @ 85% of 1RM)Metcon (AMRAP - Reps)8 Rounds For Cals :30 Ski Erg...
WOD for 5.7.19Warm-upWarm-upFoam Roll Lats x 1 Min Each Side Overhead Distraction x 1 Min Each Side 2 Rounds Ski 250m or Run 200m 5 Squat Y's with PVC 10 PVC Overhead Squats Core Work Side Plank on Hand 1:00 R 1:00 L Plank in Top Of Push-Up 1:30 Warm-Up Overhead SquatWorkout Of The DayMetcon (AMRAP -...
5.6.19Workout Of The DayFront Squat (5 x 1 @ 85% of 1RM)Black Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of...
05/04/2019Metcon (Time)6 Rounds For Time RX+ = 6Rds Rx= 4 Rds 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run...
WOD for 5.3.19Workout Of The DayFront Squat (5 x 3 @ 80%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsToday the cleans are squat cleans and the ring dips are strict. ...
WOD for 5.2.19Workout Of The DayMetcon (Time)2RFT 50 Double Unders 20 Cal. Row 50 Double Unders 20 Cal. Bike 50 Double Unders 20 Cal. Ski 50 Double Unders Rest 3 minutes between rounds...
WOD for 5.1.19Workout Of The DayDeadlift (5 x 3 @ 80% of 1RM)Metcon (Time)4 Rounds For Time 15 Thrusters (95/65 lbs) 35 Sit-Ups 400m Run -20 Minute Cap-...