07/27/2017 WOD

07/27/2017 WOD

Gymnastics Skills Day! Handstands and Pull ups!!!! Metcon: 5 Rounds for Time of 200 M. Run 4 Turkish Get Ups (24/16, 2/side) 8 OH KB Lunge Steps (24/16) 16 KB Swings (24/16)...
07/26/2017 WOD

07/26/2017 WOD

Weightlifting Power Snatch: 20 min to find a 1rm Metcon: 10 Minute AMRAP 4 Box Jumps (30/24) 6 Deadlifts (225/155) 8 Toes-to-Bar...
07/25/2017 WOD

07/25/2017 WOD

Weightlifting Push Press: 20 Minutes to find a 3RM Metcon RX: “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats RX+: “Cleaning Up After Cindy” AMRAP in 20, Using @ 90% of your 3RM Push Jerk 1 Clean, 1 Round of Cindy 2 Cleans, 2...
07/24/2017 WOD

07/24/2017 WOD

Weightlifting Back Squat: ~ 20 minutes to find a 3RM Metcon: 3 Rounds for Time of 20 Calorie Row 20 KB Snatches (24/16) 20 Burpees 20 KB Swings (24/16) 20 Calorie Row Rest 5 Minutes Between Rounds...
07/21/2017 WOD

07/21/2017 WOD

Weightlifting Bench Press (5-5-5+@85%) Metcon: For time 400 m run 40 KB Swings (24/16) 300 M. Run 30 wall balls (20/14) 200 M. Run 20 Burpees 100 M. Run 10 Atomic Sit ups (45/25)...
07/20/2019 WOD

07/20/2019 WOD

  Weightlifting Overhead Squat (5-5-5+ @85%) Metcon: 10 Minute EMOM 5 C2B Pull Ups Max Rep Double Unders Rx+: 3 Bar MU’s, Max Double Unders...