WOD

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...

WOD for 5.2.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP x 20 10 Chest-Touching-Bar Pull-Ups 20 Pistols 10 Box Jumps (36/30")Metcon (AMRAP - Rounds and Reps)AMRAP x 20 10 Pull-Ups or Ring Rows 20 Lunge Steps 10 Slam Balls (30/20") ...

WOD for 43018Workout Of The DayMetcon (AMRAP - Reps)3 Rounds For Reps 3 Minutes Rope Climbs 3 Minutes Push-Ups 3 Minutes Air Squats 3 Minutes Sit-Ups Rx+= wear a 20/14 lb weighted vest Rx= do the workout If you don't want to climb a rope you can do a 400m Run instead ...

4/28/2018Metcon (AMRAP - Reps)7 minutes AMRAP of: 5 Squat Clean Thrusters 5 Toes to Bar RX+= 135/95 RX= 95/75 Rest 2 Minute 7 minutes AMRAP of: 7 Muscle Snatch 7 Cal Row RX+= 95/65 RX= 75/55Metcon (AMRAP - Reps)7 minutes AMRAP of: 5 Squat Clean Thrusters 5 KneeUps Fx= 75/55 Rest 2 Minute 7 minutes AMRAP of: 7 Muscle...

WOD for 4.26.18Workout Of The DayMetcon (AMRAP - Reps)5 Rounds of 2 Minutes To Complete As Many Reps As Possible Of: 10 Cal Row 10 Burpees Over The Bar - (Lateral) 10 OH Lunge Steps -rest 2 minutes between efforts- Rx & Rx+ = 95/65 Fx = 75/55 After workout...