Yearly Archives: 2021

WODMetconNookie (Time)5 Rounds 200m Run 10 Power Snatch 95/65 10 Back squat 95/65 200m Run 10 Push press 95/65 10 Front rack lunges 95/65 10…

WODWeightliftingDumbbell bench press (7x10)Pendlay Row (7x10)Dumbbell Fly (6x10)Inverted Ring Rows (6x10)

WODWeightliftingSumo Deadlift (5x5)Metcon (Time)10 to 1 Deadlift BW 1 to 10 Burpees

WODMetcon (Time)4 Rounds 10 Man Makers 35/25 15 CFSU 400m Run 10 Devils Press 35/25 15 CFSU 400m Run

WODMetcon10 Rounds (40 total mins) Min 1: 200m Row Min 2: 7 Pull ups Min 3: 7 Box Jumps 30/24 Min 4 Rest

WODWeightliftingBear Complex (8x1)Power Clean Front Squat Push Press Back Squat Second Push PressMetcon (Time)4 Rounds 10 Squat cleans 95/65 400m Run 15 T2B

WODMetcon (4 Rounds for reps)4 Rounds 800m Run 5 Power Cleans 185/135 Remaining time max Burpee pull ups 6 Minute cap 2 Minutes rest after…

WODMetconMischief Night (AMRAP - Rounds and Reps)45 Minute AMRAP 30 Ball Walls 20/14 30 DB snatch 15 each arm 50/35 30 Push ups 30 Cal…

WODMetcon (Time)6 Rounds 8 Back Squats BW 10 Ring Dips 12 Cal Bike

WODTIC TOK MF'er (10 Rounds for reps)Every 3 Minutes fro 30 Minutes complete: 6 Thrusters 95/65 12 Cal Row 6 Pull ups