Yearly Archives: 2021

WODWeightliftingBench Press (7x7)Dumbbell pullovers (5x5)Pendlay Row (7x7)Dumbbell bent over Row (5x10)10 each arm

WODMetcon (Time)100 Wall Balls 20/14 100 Cal Row 75 Kbs Russian 70/53 75 Cal Row 50 Ring Dips 50 Cal Row

WODThe VIK (AMRAP - Rounds and Reps)30 Minute AMRAP 400m Run 7 Man Makers 35/25 14 Box jumps 24/20 21 CFSU

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (Time)10-1 Of Front rack lunges 95/65 Burpees

WODMetconMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP 20 Cal bike 15 GHDSU 10 Parallette Pass Throughs 5 HSPU

WODALPHA/OMEGA (8 Rounds for reps)8 Rounds 1 Power Clean 225/175 200m Run 1 Power Clean 5 Pull ups 1 Power Clean 10 Wall Balls 25/20…

WODFreaky Friday (AMRAP - Rounds and Reps)30 Minute AMRAP 200m Farmers carry AHAP 400m Run 12 SDHP 75/55 12 Burpees over bar 12 T2B

WODMetcon (Weight)5 Rounds NOT for time 5 Power Snatch into 5 OHSMetcon (Time)5 Rounds 15 Box jumps 24/20 10 Push press 115/75 5 Pull ups

WODMetconMetcon (Time)4 Rounds 20 Bench press 155/75 20 Mountain Climbers 800m Run 20 Mountain climbers 20 KBs 70/53

WODMetcon (Weight)15 Minute EMOM 2 Heavy Thrusters Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 6 Thrusters 96/65 8 Bent Over rows 10 Cal Bike