WOD for 11.1.19 Back Squat (See Below) Metcon 8 Back Squats @ 65% 6 Back Squats @ 70% 8 Back Squats @ 70% 6 Back Squats @ 75% 8 Back Squats @ 75% 6 Back Squats @ 80% Metcon (Time) 3 Rounds For Time 500m Row 12 Burpee Box Jump Overs (24/20") 21 Thrusters (75/55 …
WOD for Halloween Metcon (Time) For Time 10 to 1 (10,9,8..etc) Hang Power Cleans (155/105 lbs) Dips Metcon (Time) Trick or Treat MetCon -Reach in the bucket and draw out a mystery metcon. They all will be less than 10 minutes and will involve something scary.
WOD for 10.30.19 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 10 4 Devil’s Press 6 DB Step-Ups (24/20" Box) Rx = 50/35lbs Metcon (Time) For Time 200m Empty Sled Push 400m SB Carry (100/70 lbs)
WOD for 10.29 Workout Of The Day Push Press (See below) Metcon Every : 90 do the following 5 Push Press @ 75% of 1RM 3 Push Press @ 80% of 1RM 5 Push Press @ 80% of 1RM 3 Push Press @ 85% of 1RM 5 Push Press @ 85% of 1RM 3 Push …
WOD for 10.28.19 Choose a workout from the options below that best suite your skill and strength level Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk …
10/26/2019 Metcon (Time) 5 Rounds for Time: 80 Mountain Climbers 60 Lunge Steps 20 Russian KB Swings 70/53 .7 Bike
WOD for 10.25.19 Metcon Set a clock for 30:00 and do the following 0:00-10:00 Isabel (30 Snatches For Time @ 135/95 lbs) 10:00-20:00 For Time 30 HSPU or 60 Hand Release Push-Ups 30 C2B Pull-Ups 20:00-30:00 Row 2k For Time Use the scoring metrics below to log times Isabel (Time) For Time: 30 Snatches, 135# …
10.24.19 Workout Of The Day Metcon (Time) 3 Rounds For Time 800m Run 5 Rounds Of "The Chief" The Chief = 3 Power Cleans 6 Push-Ups 9 Air Squats
WOD for 10.23.19 Workout Of The Day Back Squat (Weight) Metcon (Time) For Time 50-30-25 Wallball Shots (20/14 lbs) American KB Swings (70/53 lbs)
WOD for 10.22.19 Workout Of The Day Metcon 6 Push Press @ 70% of 1RM 4 Push Press @ 75% 6 Push Press @ 75% 4 Push Press @ 80% (should be your 6RM from 2 weeks ago) 6 @ 80% of 1RM 4 @ 85% of 1RM Metcon (Time) For Time 3 Mile Assault …
080421 Metcon (Time) For Time: 3-6-9-12-9-6-3 Power Clean and Jerk Burpee Box Jump Over L1 = 155/105, 24/20"
080321 Metcon (Calories) 6 Sets AMRAP 2 Minutes 50 Air Squats Max Calorie Echo (OR Assault) Bike -Rest
6am – 6pm
7am – 5pm
