WOD for 6.1.18 Workout Of The Day Metcon (AMRAP – Reps) In 3 Minutes Complete As Many Repetitions As Possible of 30/21 Calorie Row 20 Box Jumps (24/20") 10 Push Press (95/65 lbs) -rest 1 minutes, and then- In 6 Minutes Complete As Many Repetitions As Possible of 30/21 Calorie Row 20 Box Jumps (24/20") …
WOD for 5.31.18 Workout Of The Day We’re testing for a new training cycle. Get fired up to lift big! Front Squat (1RM Test) Clean (1RM Test) Full squat on this! No power then front squat.
WOD for 5.30.18 Workout Of The Day Metcon (Time) 3 Rounds For Time 21 Cal Bike 15 Power Snatch (95/65 lbs) 9 HSPU Metcon (AMRAP – Rounds and Reps) Fitness WOD AMRAP x 10 15/10 Cal Bike 12 KB Swings (44/26 lbs) 9 Burpees
WOD for 5.29.18 Workout Of The Day Metcon EMOM x 20 E: 3 Deadlifts O: Max Effort Hollow Hold -start at 80% of your 1RM add weight every 4 minutes- Score weight below. The score is the weight you used for the last 4 deadlift cycles. Deadlift (4 x 3)
WOD for 5.28.18 There will only be classes at 8:30, 9:30 & 10:30 AM today. This workout is about saying thanks to all of the women & men who have given their lives in the line of duty. Pick an option below or if you can’t do any of the movements on the whiteboard, show …
5/26/2018 Metcon (AMRAP – Rounds) AMRAP in 20 Minutes of: 250M Row 25 Double Unders RX+,RX= Double Unders Fx= 50 Singles
WOD for 5.25.18 Workout Of The Day Metcon (Time) 10 Rounds For Time 8 American KB Swings 60 Yard Shuttle Sprint 8 American KB Swings -rest 1 minute between rounds- Rx+=70/53 Rx=53/35 Fx=44/26
On Episode 4 of Beyond the WODcast Coach Johnny sits down with 2 doctors (one a PhD and one an MD) to talk about their back stories, flying planes in the Marine Corp., owning a mustard seed company, why most Doctors know nothing about health, throwing tampons at dogs and so much more. This chat …
WOD for 5.24.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) "Nobody Knows My Trouble" AMRAP X 8 7 Overhead Squats (135/95lbs) 3 Ring Muscle-Ups Metcon (AMRAP – Rounds and Reps) Option 2 AMRAP x 8 7 Overhead Squats (95/65 lbs) 5 Chest 2 Bar Pull-Ups Metcon (AMRAP – Rounds and Reps) Option …
On the first ever episode of “Just the Tip” Coach Johnny talks about how to grip a pull-up bar and why drinking beer is great way to train to do it better. https://youtu.be/v_I7Xr7kFI8
51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max
5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#,
6am – 6pm
7am – 5pm
