05/25/2017 WOD

05/25/2017 WOD

Gymnastics Pull Up and/or Hand Stand work today!!!! Lets get gymnasty!!!! Metcon: Death By EMOM Calorie Row Minute 1, 1 Calorie Minute 2, 2 Calories Minute 3, 3 calories…. etc until you cannot keep up with the clock...
05/24/2017 WOD

05/24/2017 WOD

Weightlifting Push Press: 3-3-3+ @90% Metcon: 10 Minute Ascending Ladder (1/1, 2/2, 3/3, etc…) of Power Clean (135/959) Front Squat (135/95)...
05/23/2017 WOD

05/23/2017 WOD

Metcon: “Open WOD 17.1”  For time 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F:...
05/22/2017 WOD

05/22/2017 WOD

Weightlifting Overhead Squat (5-5-5+) Metcon: 21-15-9 Reps For Time: Pull Ups Double Unders Sit Ups...
05/19/2017 WOD

05/19/2017 WOD

Weightlifting Bench Press (3-3-3+ @ 90%) Barbell Curl (8-8-8+) Metcon: 5 Rounds For Time:  2 shuttle sprints (back door to the wall and back) 10 Deadlifts (135/95) 30 Seconds Rest rx+: KB Deadlifts (32/24) One in each...