Month: September 2020

WOD for 082820 Workout Of The Day Metcon (Time) 3 Rounds For Time 800m Run 50 Russian KB Swings @ 53/35lbs or 100 Supermans 50 Sit-Ups

WOD for 082620 Workout Of The Day Metcon (Time) 5 RFT 400m Run 20 Alt. DB Snatch 20 Push-Ups Rx=55/35# Cap = 30:00

WOD for 082520 Workout Of The Day Metcon (Time) 50-40-30-20-10 Double Under Sit-Up 5-4-3-2-1 Squat Clean @ 225/155#

WOD for 082420 Workout Of The Day Overhead Squat (1RM) Push Jerk (1RM)

WOD for 082320 Workout Of The Day Metcon (Time) "Friendly Fran" 3 Rounds For Time 21 Thrusters 21 C2B Pull-ups Rx=115/85#

WOD for 082220 Workout Of The Day Metcon 4 x 500m Row for time Record best and worst Rest 4:30 b/t each effort 500m Row (Time) Max Effort 500m Row 500m Row (Time) Max Effort 500m Row

92120 Metcon (Time) For Time: 50-35-20 Assault Bike Calories Burpees Ladies assault bike cals are 42-30-18

WOD for 091920 Workout Of The Day Metcon (Time) For Time 1600m Ski 150 Sit-Ups 1200m Ski 150 Push-Ups 800m Ski 150 Air Squats 400m Ski

Wod for 091820 Workout Of The Day Metcon (Time) 3 Rounds, Each For Time 400m Run 15 Thrusters @ 95/65lbs 15 Pull-Ups rest 3:00 b/t rounds

WOD for 091720 Workout Of The Day Overhead Squat (3 x 1 OHS @ 90%) Push Jerk (3 x 1 Push Jerks @ 90%) Accessory Work (Optional) Metcon 3 Rounds Max Rep Hammer Curls with a :03 Lower Max Rep Overhead Tricep Extensions with a :03 lower Max Rep Single Leg Glute Bridges/side