WOD: August 19th, 2017

WOD: August 19th, 2017

Warm-Up 3 rounds: 15 air squats 10 light kb swings 5 inch worms 3 wall walks Angie RX For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats Fitness/Scaled For time: • 100 jumping pull-ups • 100 knee push ups • 100 sit-ups • 100 squats Gymnastic/Skill/ROMWOD 1. Skill work: […]

WOD: August 19th, 2017

WOD: August 19th, 2017

Warm-Up 3 rounds: 15 air squats 10 light kb swings 5 inch worms 3 wall walks Angie RX For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats Fitness/Scaled For time: • 100 jumping pull-ups • 100 knee push ups • 100 sit-ups • 100 squats Gymnastic/Skill/ROMWOD 1. Skill work: […]

WOD: August 19th, 2017

WOD: August 19th, 2017

Warm-Up 3 rounds: 15 air squats 10 light kb swings 5 inch worms 3 wall walks Angie RX For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats Fitness/Scaled For time: • 100 jumping pull-ups • 100 knee push ups • 100 sit-ups • 100 squats Gymnastic/Skill/ROMWOD 1. Skill work: […]

WOD: August 18th, 2017

WOD: August 18th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Spiderman Lunges w/ twist & reach 50′ Iron Cross x20 Bridges 10/10/10 Banded Goodmornings x20 Partner Hamstring Curls x20 Strongman Friday (Partners) Partner WOD AMRAP 30 mins 200m Sledge Hammer Carry (Together) 50 Sledge Hammers to Tire 10 Tire Flips 50ft Odd Object […]

WOD: August 2nd, 2017

WOD: August 2nd, 2017

Deadlift 5×5 Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *Ascending in weight. If it feels good go for a 5RM, if not heavy set of five. METCON Fitness 10 min EMOM: Min 1: 10/8 cal row/skierg/airbike Min 2: 10 box jumps 16/12″ + ME […]

WOD: August 1st, 2017

WOD: August 1st, 2017

METCON Fitness 5 RFT: 400m Run 15 Power Snatches (35/15) Scaled 5 RFT: 400m Run 15 Power Snatches (55/45) RX 5 RFT: 400m Run 15 Power Snatches (75/55) *sub 500m row/skierg or 25/20 cal airbike for run. Gymnastic Skill Skill: (Not for Time) 5 rounds: 30 Sec. HS Hold or plank 15 GHD situps or […]

WOD: July 31st, 2017

WOD: July 31st, 2017

Front Squat 5×5 Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *ascending in weight. METCON Fitness 2 x 6 min AMRAPs: 6 G2OH 45/35 9 Burpees over the bar 12 wall balls 10lb — rest 1 min between rounds — Scaled 2 x 6 […]

WOD: July 29th, 2017

WOD: July 29th, 2017

Warm-UP 400m jog, then: 3 Rounds: 10 Jumping Jacks 8 Squats 6 Push-Ups 4 Sit-Ups “Crossfit Golf” 50 Slam balls (Fit:10#, SC: 14/10, RX: 20/14) Par 3 30 Dips Par 3 50 V-Ups Par 4 30 Plate OH Lunge (Fit: 25/15, SC: 35/25, RX: 45/35) Par 2 50 Box Jumps (Fit: 16/12, SC: 20/16, RX: […]

WOD: July 28th, 2017

WOD: July 28th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Spiderman Lunges 50′ Iron Cross x20 Lunges 100′ Pass Throughs x20 OH Squats x10 Thruster Warm-Up 45/35 Shoulder Press x5 Front Squats x5 Thrusters x5 Deadlift 3×10 Deadlift for load: #1: 10 reps @ 55% #2: 10 reps @ 55% #3: 10 reps […]

WOD: July 27th, 2017

WOD: July 27th, 2017

METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max meters Option 2 30-45 mins: AD for max distance Option 3 30-45 mins: Ski Erg for max meters Option 4 30-45 mins: Run for max meters -Pick one option or do a mix of all four. -Score is total distance Gymnastic/Skill Skill Turkish […]