Pre WOD 3:00 AMRAP20 Heel Taps Over DB20 Crossbody Mountain Climbers -Rest :30- 3:00 AMRAP20 Heel Taps Over DB20 Supermans Workout of the Day Every minute on the minute for 24:00 MIN 1 – Max Lunge + Lunge + Push-UpMIN 2 – Max Hollow Body RocksMIN 3 – Max Alt Sit-ThrusMIN 4 – Max Plank...Read More
Workout of the Day NCMetcon Baseline 1 On a 10:00 running clock….Run 1 mile then in remaining time max meters on rower (Score is Time + Note Meters Earned) NCMetcon Baseline 1 (Part 2) 15:00 as many rounds as possible 5 Pull-ups or Bar Muscle-Ups10 Hand Release Push-Ups15 Air Squats *rest as necessary between effortsRead More
Workout of the Day 4 Rounds For Quality On a 5:00 running clock…2:00 Cardio of Choice1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… -No Additional Rest between rounds-Read More
Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 10:00 As Many Rounds As Possible 15-12-9Deadlift (#315/#205)Box Jumps (30″/24″)Read More
Pre WOD Strict Press 1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day 5 Rounds For Time 12 Push Press (115/75)20 Sit-Ups400m RunRead More
Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Workout of the Day Every 3:00 On The Minute For 3 Rounds 60 Double Unders15 BurpeesMax wall ball shots (20/14) in time...Read More
Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day For Time 60 Back Squats (185/135)* *Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)Read More
Pre WOD Split jerk 3 X 5 *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout. Workout of the Day 3 Rounds For Quality 15 Narrow Grip Push-Ups100m DB or KB Farmer Carry...Read More
Pre WOD In 12:00, build to a heavy 3 rep hang power clean Workout of the Day 18:00 As Many Rounds As Possible 36 Double Unders6 Hang Power Clean (135/95)**9 Pull-Ups **Increase weight every 3 rounds…Rounds 1, 2, 3 – (135/95)Rounds 4, 5, 6 – (155/105)Rounds 7 & Beyond – (185/135)Read More
