WOD

Thursday 6-24-2021

Thursday 6-24-2021

Strength Front Squat 6-6-3-3-1-1 Metcon 50 Wallballs 50 Lunges 50/40 Cal Row 50 KBS 50 MBC *Break Up Workload As Desired*

Wednesday 6-23-2021

Wednesday 6-23-2021

Strength DB Row 6-6-3-3-1-1 Metcon 9 Bar MU 21 Hang Snatch (95#/65#) 15 C2B 15 Hang Snatch (115#/85#) 21 Pull-ups 9 Hang Snatch (135#/95#)

Tuesday 6-22-2021

Tuesday 6-22-2021

Strength DB Bench Press 6-6-3-3-1-1 Metcon 4 Rounds 400m Run 20 HR Push-ups 5 Strict Dips

Monday 6-21-2021

Monday 6-21-2021

Strength Power Clean 6-6-3-3-1-1 Metcon AMRAP 20 40 Doubles 20 Air Squats 10 T2B 20 Sit-ups 10 Burpees

Friday 6-18-2021

Friday 6-18-2021

Strength Push Press 3-3-3-3-3 Metcon FGB Style HSPU Doubles Box Jumps KBS Cal Row

Thursday 6-17-2021

Thursday 6-17-2021

Strength Front Squat 3-3-3-3-3 Metcon 9-7-5 Clusters (155#/105#) Ring MU

Wednesday 6-16-2021

Wednesday 6-16-2021

Strength DB Row 3-3-3-3-3 Metcon 21-15-9 Double DB Hang Cleans (50#/35#) Reverse Burpee-Pull-ups

Tuesday 6-15-2021

Tuesday 6-15-2021

Strength DB Bench Press 3-3-3-3-3 Metcon AMRAP 15 Dips Every Break = 400m Run

Monday 6-14-2021

Monday 6-14-2021

Strength Power Clean 3-3-3-3-3 Metcon AMRAP 20 10 Alt DB Snatch (50#/35#) 10 T2B 10 Walking Lunges 10 Hip Drops 10 DB Front Squats

Blog Week of 6-14-2021

Quote of the Week 6-14-2021 “Burn the ships!  Leave no option of turning back and commit to the way forward.” NEWS Welcome back friends!  Let’s use this week’s blog to decide our Box Night Out venue.  We can choose from Viva Juan, Rhum, or Midori.  Email me now to...

Friday 6-11-2021

Friday 6-11-2021

Strength DB Bench Press 5-5-5-5-5 Metcon AMRAP 20 200m Run 20 Push-ups 10 Box Jumps 1 Rope Climb

Thursday 6-10-2021

Thursday 6-10-2021

Strength Power Clean 5-5-5-5-5 Metcon “Strict Elizabeth” 21-15-9 Squat Cleans (135#/95#) Strict Ring Dips

Wednesday 6-9-2021

Wednesday 6-9-2021

Strength Push Press 5-5-5-5-5 Metcon AMRAP 12 30 Doubles 10 HSPU 3 MU

Tuesday 6-8-2021

Tuesday 6-8-2021

Strength DB Row 5-5-5-5-5 Metcon 30-20-10 Hang Cleans (95#/65#) CTB

Monday 6-7-2021

Monday 6-7-2021

Strength Front Squat 5-5-5-5-5 Metcon 3 Rounds 30/20 Cal Row 30 Wallballs