Yearly Archives: 2021

WODWeightliftingBench Press (2x5 @ 65%)Bench Press (3x5 @ 75%)Earthquake Bar bench (5x10 )plyometric push ups to plates (5x10)Metcon (Time)5 Rounds 10 Plyometric push ups to…

WODMetcon (Weight)30 Minute EMOM Min 1: 5 Front Squats 185/135 Min 2: 10 KBs 70/53 Min 3: 15 CFSU

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Week 8WeightliftingBench Press (1x5 @ 65%)Bench Press (1x5 @ 70%)Bench Press (1x5 @ 75%)Bench Press (1x5 @ 80%)Dumbbell bench press (5x12)MetconBeautiful Day (Time)8 Rounds 200m…

WODMetconHappy 4TH of July (Time)3 Rounds 800m run 24 HRPU 24 Goblet Squats 53/35 24 CFSU 24 KB SDHP 53/35

WODMetconAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench…

WODWeightliftingBench Press (1x4 @ 70%)Bench Press (1x4 @ 75%)Bench Press (1x4 @ 80%)Bench Press (1x4 @ 85%)Prison Press (Weight)8x8 AHAPMetconMetcon (Time)5 Rounds 15 KBs 70/53…

WODNo Junk July (Weight)40 Minute EMOM Min 1: 2 Wall Walks Min 2: 5 DB Snatch ea arm 60/40 Min 3: 30 DU/90 singles Min…

WODMetconBELL with a Buy IN (Time)BUY IN 100 cal Row 3 Rounds 21 Deadlift 15 Pull ups 9 Front squats RX 185/135

WODWeightliftingBench Press (1x5 @ 70%)Bench Press (1x5 @ 80%)Bench Press (1x3 @ 85%)Bench Press (1x2 @ 90%)Bench Press (1x1 @ 100%)Dumbbell Fly (4x 15)Metcon5k Run…