Blog Grid

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 400m run 200ft Farmers carry 70/53 10 Burpee box jumps 24/20

WODMetcon (Time)5 Rounds Buy In 75 Cal Bike 30 Air squats to ball 20 KBs 53/35 10 Pull ups Cash Out 75 Cal Bike

WODWeightliftingPower Snatch (5x3)Metcon (AMRAP - Rounds and Reps)17 Minute AMRAP 5 Hang Snatch 10 CFSU 15 cal row

WODMetcon (AMRAP - Rounds and Reps)21 Minute AMRAP 7 pull ups 7 cal bike 7 KB SDHP 53/35

WODMetconHelton (Time)3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt.…

WODMetcon (Time)4 Rounds 750m row 20 Bench Press 115/75 15 Box jumps 24/20 10 T2B

WODMetcon (Time)8 Rounds 10 DB Snatch 55/35 8 each arm 200m run 10 CFSU 20 lunges holding DB in front rack 10 ea leg

WODMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups5 minute RESTKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#