Author: admin

WODWeightliftingClean cluster (6x1)1 power clean 1 hang clean 1 squat clean Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 5 Squat Cleans 135/95 10 Cal…

WODHappy Father’s Day (AMRAP - Rounds and Reps)24 minute AMRAP KB Front rack carry 200 ft 53/35 20 KB SDHP 15 Wall Balls 20/14 20…

WODSaturdays are for the Team (Time)Cash In: 1 Mile Run 50 Front Squats 95/65 200m Run 50 Hollow Rocks 200m Run 25 Push Press 95/65…

WODF*ck COVID (Time)4 Rounds 20 Cal row 15 Box jump overs 10 Power Cleans 135/95 5 Man Makers 35/25

WODWeightliftingSumo Deadlift (4x7)Metcon (Time)10-1 deadlift 225/175 1-10 burpee over the bar

WODWe Back & Better (Time)4 Rounds 6 HSPU 17 T2B 20 Goblet Squats 53/35 400m Run

WODKelly Bodyweight Day (Time)6 Rounds 400m run 15 Push ups 15 Jump Squats 15 Sit ups 15 Lunges each leg

WODMetcon (Weight)30 minute EMOM Min 1: 5 Power Cleans Min 2: 5 Thrusters Min 3: 10 CFSU

WODMetconBradley (Time)10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds In honor of U.S. Air Force Senior Airman…

WODMetcon (Time)1 mile Run Cash in 3 rounds of 20 KBS 40 Air squats 20 HRPU 1 mile Run Cash out