Author: admin

WODWeightliftingDumbbell bench press (7x7)Metcon (Time)4 Rounds 10 DB Pull overs 60/40 20 cal row 10 K2E

WODMetconA New Level (Time)4 rounds 800 Meter Run 20 Wall Balls 20/14 15 Power Cleans 115/75 10 Parallel Pass Throughs

WODWeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 65%)Back Squat (2x5 @ 70%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 70%)Front Squat (1x5 @ 75%)Front…

WODSnow Storm (AMRAP - Rounds and Reps)4 Rounds 7 Minutes each 2 Minute rest between rounds 6 Deadlift 275/205 8 Pull ups 10 Box jumps…

WODWeightliftingBarbell Cycling (Quad) (12 Rounds for reps)12 Minute EMOM 1 Power Clean 2 Hang Cleans 1 Power Clean 185/135 UnBroken Sets Metcon (Time)7 Rounds 7…

WODWeightliftingBack Squat (1x5 @ 60%)Back Squat (1x3 @ 70%)Back Squat (1x2 @ 80%)Back Squat (1x2 @ 90%)Back Squat (1x1 @ 95%)Back Squat (1x1 @ 102%)Front…

12 DaysMetcon12 days of christmas (Time)12 days of Christmas: 1 fence run (200m row sub) 2 HSPU 3 pull ups 4 wall balls 20/14 5…

WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 15 KBs Russian 70/53 15 HRPU 1 mile Bike 15 KB SDHP 15 Ring dips

WODMetconBurn Bi*ch (Time)50 Cal Assault Bike 50 KB Snatch right arm 53/35 50 CFSU 25 Cal Assault Bike 50 CFSU 50 KB Snatch left arm…

WODDesforges (Time)5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-Elbows In honor of U.S. Marine Corps Sergeant Joshua…