Yearly Archives: 2021

WODMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff…

WODWeightliftingBulgararian split squats (Weight)With KBS 4 sets 10 reps each leg Metcon (Time)3 Rounds 20 Lunges 10 Man Makers 35/25 20 Cal bike

WODMetcon (4 Rounds for reps)4 Rounds 10 BW Back Squats 20 Kbs russian 70/53 800m Run 2 Minute Rest between rounds

WODMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

WODWeightliftingSumo Deadlift (7x7)Metcon (Time)4 Rounds 10 Deadlift 185/135 10 Ring dips 20 CFSU 40 DUs/120 singles

WODWeightliftingPower Clean (5x2)Hang Power Clean (5x2)Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 16 Cal Bike 8 Hang power Cleans 115/75

WODNo Days Off (Time)Cash in 2 Mile Bike 4 Rounds 15 Wall Balls 20/14 12 DB snatch 70/50 6 each arm 9 Parallette pass throughs…

WODMoving Day (wave Hi!) (Time)1 Mile Run 20 Squat Cleans 135/95 15 Pull ups 10 Burpees 5 Wall Walks 800m Run 15 Squat Cleans 10…

WODMo Mo! (5 Rounds for reps)7 Minutes to complete 40 DUs/120 singles 100FT farmers carry 70/53 20 Box jumps 24/20 200m run Remaining time is…

WODKung FU Grip (Time)5 Rounds 20 KBs 53/44 10 Pull ups 20 KB SDHP 10 T2B 20 KB bent over rows 10 ea arm 10…