WOD

WOD for 5.23.18Workout Of The DayPower Clean (10 Minutes to Find 1RM)MetconTake 80% of your 1RM Power Clean & then every minute on the minute do: 1x 3 Position Power Clean (1 from the high hang, 1 from the knee, 1 from the ground)MetconAMRAP x 7 5 Evil...

WOD for 5.21.18Workout Of The DayMetcon (Time)"And Then" For Time 21 Cal Bike 21 Deadlifts 21 Toes To Bar -and then- 2 Rounds 15 Cal Bike 15 Deadlifts 15 Toes To Bar -and then- 3 Rounds 9 Cal Bike 9 Deadlifts 9 Toes To Bar Rx+ = 185/135 lbs Rx = 155/105 lbsMetcon (Time)"Fx And Then" For Time 21 Cal Bike 21...

WOD for 5.16.18MobilityWorkout Of The DayMetcon (Time)For Time 1000m Row 100 Air Squats 50 Box Jumps (24/20") 100 Air Squats 50 Box Jumps 100 Air Squats (24/20" 1000m Row Rx=do the workout as written. Fx = Broad jumps or slam balls (30/20lbs) ok in lieu of box jumps...

WOD for 5.15.18MobilityWarm-upSquat Mobility 2.2 90/90 Hip Mob x 2 minutes each side Squat Y's 2 x 12Metcon (Time)For Time 21-15-9 Double DB Thruster Single DB Snatch (alternating hands each time) Rx=45/25 Fx=35/20This is a very short workout. We'll divide classes into heats to accomodate equipmemnt shortages....

WOD for 5.14.18MobilityWarm-upSquat Mobility 2.1 Calf Foam Roll x 1 min ea. side Dorsiflexion Matrix x 1 min ea. side Goblet Squats w/Toe Lift Off x 20 reps each sideMetcon (AMRAP - Reps)AMRAP x 20 200m Run 1 Bar Muscle-Up 200m Run 2 Bar Muscle-Ups 200m Run 3 Bar Muscle-Ups 200m Run 4 Bar Muscle-Ups ...

5/12/2018Metcon (Time)For Time: 800M Run 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 25 Cal Ski 25 Bike 100' Weighted Bear Crawl 100' Weighted Walking Lunge 800M Run RX+= 55/35 Rx= 45/25 Fx= 35/15...