WOD

Monday 3-4-2024

Monday 3-4-2024

StrengthClose Grip Bench Press5-5-5-5-5Metcon3 Rounds400m Run10 Burpee-T2B10 Box Jumps

Saturday 3-2-2024

Saturday 3-2-2024

Metcon "24.1" 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell...

Friday 3-1-2024

Friday 3-1-2024

Metcon Partner Mash 10 Rounds2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings8 Rounds200m Run100m DB Farmers Walk8 DB C&J6 Rounds12 DB Thruster 6 Box Jumps  1 Rope Climb Partners Must Alternate Rounds

Thursday 2-29-2024

Thursday 2-29-2024

Metcon Partner Mash AMRAP 45 1 Round “Mary” 1 Round “DT” “Mary”- 5 HSPU, 10 Pistols, 15 Pull-ups “DT”- 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (CC)  Partners Must Alternate Rounds

Wednesday 2-28-2024

Wednesday 2-28-2024

Metcon Partner Mash 6 Rounds for time of:20 Burpees10 Ring Dips1 Rope Climb2 Rounds for time of:800m run (Together)20 Bar-facing Burpees20 Push Press (CC) 6 Rounds for time of:10 Deadlifts (CC Heavy) 15 Toes-to-bar Partners Must Alternate Rounds

Tuesday 2-27-2024

Tuesday 2-27-2024

Metcon Partner Mash 10 Rounds for time of:9 DB Clean & Jerks (CC)5 Muscle-ups6 Rounds for time of:50 Double-unders10 Overhead Squats (CC)For time:800m Heavy Carry Partners Alternate When Object Drops Share All Workload as Desired

Monday 2-26-2024

Monday 2-26-2024

Metcon Partner Mash 80 Wall ball shots 20/14 60 Push-ups 40 Pistols, alternating legs 20 Overhead Squats 155/105 2 Rounds for time: 25 Deadlifts 245/165 75 Sit-ups 25 HSPU 4 Rounds: 20 Alt DB Snatch (CC) 30 Doubles Share All Workload as...

Saturday 2-24-2024

Saturday 2-24-2024

Metcon "Monster Mash" 10-9-8 reps for time of:Bar Muscle-upsSquat Clean Thruster, 135/952 Rounds for time of:25 Deadlifts, 225/15520 HR Push-ups15 Handstand Push-ups, strict27-18-9 reps for time of:Row (Cals)Kettlebell Swing

Friday 2-23-2024

Friday 2-23-2024

Strength Power Clean 6-6-3-3-1-1 Metcon 2-4-6-8-10 Power Cleans (CC) Wall Balls MBC Pistols Box Jumps

Thursday 2-22-2024

Thursday 2-22-2024

Strength  Bench Press 6-6-3-3-1-1 Metcon AMRAP 16 5 Ring Dips 10 HR Push-ups 5 Burpees 20 Doubles

Wednesday 2-21-2024

Wednesday 2-21-2024

Strength DB Row 6-6-3-3-1-1 Metcon Buy In: 50 Sit-ups 3 Rounds 10 Right Arm OH KB Squats 15 KBS 5 Right Arm TGU 10 Left Arm OH KB Squats 15 KBS 5 Left Arm TGU Cash Out: 50 Sit-ups

Tuesday 2-20-2024

Tuesday 2-20-2024

Strength Push Press 6-6-3-3-1-1 Metcon “Diane” 21-15-9 Deadlifts (225#/155#) HSPU

Monday 2-19-2024

Monday 2-19-2024

Strength Front Squat 6-6-3-3-1-1 Metcon 8 Rounds 100m Run 2 Burpee-Pull-ups 1 Cluster (CC Heavy) 

Saturday 2-17-2024

Saturday 2-17-2024

Metcon "Monster Mash" 21/18 Cal Row 15 Power Cleans (CC) 9 MU 15 Power Cleans 21/18 Cal Row 7 Rounds 1 Rope Climb 5 HSPU Strict 5 Pull-ups Strict 3 Rounds 45 Doubles 15 Thrusters (CC) 10 T2B

Friday 2-16-2024

Friday 2-16-2024

StrengthFront Squat3-3-3-3-3MetconAMRAP 1840 Air Squats30 Lunges20 Sit-ups10 Burpees1 Cluster (CC AHAP)