WOD

Thursday 7-4-2024

Thursday 7-4-2024

9am Only Strength EMOM 10 5 Deadlift Metcon AMRAP 15 1 Deadlift (AHAP) 20 Doubles 10 Wallballs

Wednesday 7-3-2024

Wednesday 7-3-2024

Strength EMOM 10 5 Weighted Pull-ups Metcon 30 Cal Row 25 Burpee Box Jump Overs 5 Rope Climbs 25 Strict Pull-ups 30 Cal Row

Tuesday 7-2-2024

Tuesday 7-2-2024

Strength EMOM 10 5 Bench Press Metcon 21-15-9 Hang Squat Snatch (CC) Ring Dips

Monday 7-1-2024

Monday 7-1-2024

Strength EMOM 10 5 Back Squat Metcon 400m Run 40 Air Squats 30 Sit-up 20 Push-ups 10 Pull-ups 200m Run 40 Pistols 30 T2B 20 HSPU 10 MU

Saturday 6-29-2024

Saturday 6-29-2024

Metcon "Monster Mash" 8 Rounds100m Run5 Burpees5 HSPU5 Ring Dips10-8-6-4-2 reps of:Power Clean, 185/135(50 Single-unders after each set)For time:10 Front Squats, 225/15520 Muscle-ups10 Front Squats, 225/155

Friday 6-28-2024

Friday 6-28-2024

Strength  4 Sets Tabata Push-ups 4 Sets Tabata Wall Walks 4 Sets Tabata DB Floor Press Metcon 21-15-9 DB Push Press Reverse Burpees  DB Box Step Ups

Thursday 6-27-2024

Thursday 6-27-2024

Strength 4 Sets Tabata Ring Row 4 Sets Tabata  Pull-ups 4 Sets Tabata High Hang Clean Metcon 10-9-8-7-6 Hang Clean (CC) Pull-up 5-4-3-2-1 Hang Snatch Strict Pull-up

Tuesday 6-25-2024

Tuesday 6-25-2024

Strength PR 1000m Row Metcon “Practical Joker" 10-9-8-7-6-5-4-3-2-1: Deadlifts (CC)Toes to Bar  Direclty Into... 1,000/800 Meter Row  Time Cap: 15 Minutes 

Monday 6-24-2024

Monday 6-24-2024

Strength 4 Sets Tabata Air Squats 4 Sets Tabata Pistols 4 Sets Tabata Goblet Squat Metcon “BBQ-Sauce” Buy In: 50 Air Squats 5 Rounds 30 Doubles 20 Lunges 15 Sit-ups 10 Strict HSPU 5 Burpees 1 Rope Climb Cash Out: 50 Air...

Saturday 6-22-2024

Saturday 6-22-2024

Metcon "Monster Mash" Buy In: 200m DB Farmers Walk 5 Rounds for time of:5 DB Cluster5 Bar Muscle-ups21-15-9 reps for time of:Dumbbell BurpeeStrict Handstand Push-ups4 Rounds for time of:50 Double-unders15 Box Jumps1 Rope Climb Cash Out: 200m DB Farmers Walk

Friday 6-21-2024

Friday 6-21-2024

Strength 10 Mins Build to Metcon MU Metcon “More Mayhem” 4 Rounds 6 MU (Bar or Ring Must Alternate Each Round) 500m Row Rest 2 Minutes 4 Rounds 10 Burpee Box Jump Overs 6 MU (Bar or Ring Must Alternate Each Round)

Thursday 6-20-2024

Thursday 6-20-2024

Strength 10 Mins Build to Metcon DB Deadlift  Metcon “Monster Mash” 5 Rounds  8 DB Deadlifts (AHAP) 8 Burpees Over DB 2 Rope Climbs  2 Minutes Rest 3 Rounds  20 Alt DB Power Snatch (CC) 10 Reverse Burpees 2 Minutes Rest 4 Rounds 30 Double OH DB...

Wednesday 6-19-2024

Wednesday 6-19-2024

*9AM ONLY* Strength 10 Mins Core Circuit  Metcon “Whole Lotta Linchpin” 3 Rounds 80 Double-unders  30 HR Push-ups 30 Pull-ups 30 HSPU 20 Knees-to-elbows, strict

Tuesday 6-18-2024

Tuesday 6-18-2024

Strength 10 Mins Build to Metcon Cluster Metcon “The Mer” AMRAP 30 5 Clusters (CC) 100m Run 10 Sit-ups 10 Box Step-ups