Yearly Archives: 2022

WODWeightliftingHang Power Clean (5x5)Shoulder Press (5x8)Metcon (AMRAP - Rounds and Reps)18 Minute AMRAP 5 Hang power cleans 135/95 5 S2OH 135/95 5 Bent over rows…

WODPoppin Bottles (Time)100 Front Squats 115/85 Top of every minute 5 Pull ups Bar is taken from the ground

WODMetcon (Time)4 Rounds 200FT KB front rack carry 53/35 400m Run 10 Devils Press 35/25 15 Cal Bile 20 CFSU

WODMetcon Collision course (AMRAP - Rounds and Reps)20 Minute AMRAP 2 Rounds of ‘Cindy’ 2 Rounds of ‘DT’ 25 DU’s/ 75 Singles

WODMetcon (Time)Partner up 10 Rounds 200m Run 5 Clean and Jerk 135/95 7 Box Jumps 24/20 9 T2B You go I go on all

WODDon’t Speak (Time)1 Mile Run 40 Wall Balls 20/14 20 Pull ups 800m Run 30 Wall Balls 15 HSPU 400m Run 20 Burpees 10 Wall…

WODGood Times (Weight)8 Front Squat 115/85 8 Cal Bike 8 Ring Dips

WODMetconClean cluster (10x1)1 power clean 1 hang clean 1 squat clean Metcon (Time)4 Rounds 15 cal Row 12 Pull ups 9 Power Cleans 95/65

WODWeightlifting20 rep bench (3x20)

WODWeightliftingDeadlift (5x4)Sumo Deadlift (5x4)Metcon (Time)10-1 T2B 1-10 Deadlift 225/165