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 7.2.18Workout Of The DayMetcon (AMRAP - Rounds)"Deadhead Chief" 5 Rounds of AMRAP x 3 3 Deadlifts 6 Push-Ups 9 Air Squats -rest 1 minute between rounds- Rx+=315/225 lbs Rx=225/155 lbs Fx= 185/135 lbs...
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 6.28.18Pick one of the 2 options below and do itWorkout Of The Day5k Run (Time)Max Effort 5k Runor5k Row (Time)Max Effort 5k Row...
WOD for 6.27.18Workout Of The DayMetconSquats by Dre (Last Day) Dre Last Day 10 x 3 Day at 85% of your 1RM Front Squat 4 sets of 1 Squat Clean + 2 Front Squats 3 sets of 2 Squat Cleans + 1 Front Squats 3 sets of 3 Squat...
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. ...