WOD: July 22nd, 2017

WOD: July 22nd, 2017

Partner WOD Fitness For Time: 200m odd object carry Buy in 2 Rounds 50 box jumps 16/12 50 wallballs 10# 50 ball slams 10# 50 lunges 200m odd object carry Cash Out Scaled For Time: 200m odd object carry Buy in 2 Rounds 50 box jumps 20/16 50 wallballs 14/10 50 ball slams 14/10 50 […]

WOD: July 21st, 2017

WOD: July 21st, 2017

Good Morning 5×5 Good Morning for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps METCON Fitness Partner WOD In pairs, complete a 20 min AMRAP: 100 Power Jumps Run 400m 100 burpees Run 400m 150 Knee Raises Run 400m Scaled Partner WOD In pairs, complete a 20 […]

WOD: July 20th, 2017

WOD: July 20th, 2017

METCON Rowing intervals 5 min max Distance Row Rest 1 min 4 min max Distance Row Rest 1 min 3 min max Distance Row Rest 1 min 2 min max Distance Row Rest 1 min 1 min max Distance Row Option 2 SkiErg intervals 5 min max Distance SkiErg Rest 1 min 4 min max […]

WOD: July 19th, 2017

WOD: July 19th, 2017

Hang Power Clean Hang Power clean 5 sets of max reps @70-80% of max *1 min rest between METCON Fitness 7 min AMRAP 10 Box Jump Overs 16/12 10 HR knee push ups 10 Power Jumps Scaled 7 min AMRAP 10 Box Jump Overs 20/16 10 HR push ups 10 Double Unders (PJ 2-1) RX […]

WOD: July 18th, 2017

WOD: July 18th, 2017

METCON AMRAP 5: 40/30 Cal AD/Row/SKiErg Buy-In 12 Deadlifts (Fit: 55/45) (SC: 135/115) (RX: 225/155) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 30/22 Cal AD/Row/SKiErg Buy-In 9 Deadlifts (Fit: 75/65) (SC: 185/135) (RX: 275/185) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20/15 Cal AD/Row/SKiErg Buy-In 6 Deadlifts (Fit: 95/85) (SC: 225/155) (RX: 315/205) […]

WOD: July 17th, 2017

WOD: July 17th, 2017

Front Squat Front squats 16 min E2MOM (8 rounds): x 10 reps @ 50% of 1RM METCON Fitness 12 min EMOM: Even: 6 squat snatch 45/35lbs Odd: ME Barbell Pull-Ups or Ring Rows Scaled 12 min EMOM: Even: 6 squat snatch 135/95lbs Odd: ME strict pull ups RX 12 min EMOM: Even: 6 squat snatch […]

WOD: July 15th, 2017

WOD: July 15th, 2017

Warm-Up 3 Rounds: 10 PVC Passthroughs 10 Good Mornings 10 Overhead Squats 5 Push-Ups METCON 14 min AMRAP: Run 200m 15 burpees Run 200m 30 Russian KBs Sub 10/8 cal AD, SkiErg, or Row for run. Scale burpees w/ box burpees (no push-up). KB- RX- 70/55 Scale 55/35 Fitness 35/25 Gymnastic/Skill Skill work Spend 10 […]

WOD: July 14th, 2017

WOD: July 14th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Spiderman Lunges 50′ Iron Cross x20 Pass Throughs x20 OH Squats x10 OH Lunge x10 Hamstring Curls w/ Partner x20 Warm-UP Thrusters w/ empty bar. METCON Partner WOD In pairs, complete a 20 min AMRAP: Fitness 7 Barbell Pull-Ups or Ring Rows 11 […]

WOD: July 13th, 2017

WOD: July 13th, 2017

Warm-Up Crossover Symmetry Leg Swings x40 Trunk Twist x20 Arm Swings x20 Inchworm w/ Cobra Pose x5 Single Leg RDL’s x20 100′ High knees 100′ Butt Kicks 100′ Karaoke Tabata (8 rounds 20 on 10 off, 3:50 total) Static Holds Superman Holds METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max meters […]

WOD: July 12th, 2017

WOD: July 12th, 2017

Warm-Up Sampsons 50′ Duck Walk 50′ Scorpions x20 MTN Climbers x20 Lunges x20 3 mins of Power Jump Work -Relaxed Shoulders -Elbows close, hands down slightly in-front of body. -Legs extended (no donkey kicking) -Jump HIGH Front Rack Lunges 5×10 Front Rack Lunges for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: […]