Yearly Archives: 2021

WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x6 @ 85%)Prison Press (5x10)8x8 AHAPDumbbell pullovers (3x15)Not Benching (Time)7 Rounds…

WODMiNd SeT (Time)150 Goblet Squats 70/53 Every time you break the Squats Do: 5 Pull ups Strict 250m Row

WODMetcon (Time)5 Rounds 100m farmers carry 70/53 20 Lunges holding one KB 35/26 10 T2B 15 Cal bike

WODMetconAbbate (Time)For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of…

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x10 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Bench drop sets (10 to 1 drop sets x3…

WODMetconTumilson (Time)8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60# In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class…

WODOuchiE (Time)4 Rounds 20 Wall balls 20/14 20 Power Cleans 135/95

WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x6 @ 85%)20 rep bench (3x 20 )Dumbbell Fly (4x15)Metcon (AMRAP…

WODMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.…

WODMetconThe Day Be4 (Time)4 Rounds 10 Box jumps 24/20 15 KBS 53/35 20 CFSU 25 Cal row OR 20 cal bike