WOD: July 11th, 2017

WOD: July 11th, 2017

Warm-Up Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Banded Pull Aparts Shoulder Protraction & Retraction Inchworm w/ 3 push-ups x5 Wall Rollouts x20 Bridge w/ KB x20 3 Rounds Hollow-to-Superman Hollow Hold – 30 secs Superman – 30 Secs *Roll to each movement METCON FItness 3 RFT: 21 Wallballs (10#) 18 Cal Row, […]

WOD: July 10th, 2017

WOD: July 10th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Olympic Wall Squats Banded Good Mornings x20 Bridges 10/10/10 Side Lunges x20 Lunges x10 Air Squats x10 Back Squat 45/35 x10 Back Squat Back squats “Mod Squathathlon”: 3 min AMRAP @ 40% :5 mins rest. 2 min AMRAP @ 50% :3 min rest […]

WOD: July 8th, 2017

WOD: July 8th, 2017

WARM-UP 2 min single under/double under practice Pushups x15 Pass Throughs x20 OH Squats x10 OH Lunge x10 Savage Saturday WOD w/Coach Sully 20 Rounds For Time: RX: 5 WALL BALLS 20/14# 3 HANDSTAND PUSH-UPS 1 POWER CLEAN@85% 1RM Scale w/ WALL BALLS of less weight Regular PUSH-UPS/ BOX HANDSTAND PUSH-UPS Gymnastic/Skill 3 RNFT, choose […]

WOD: July 7th, 2017

WOD: July 7th, 2017

Bench Press 5×5 Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *Ascending in weight METCON Fitness Team WOD 12 min AMRAP: Cluster ladder 45/35lb 1-1, 2-2, 3-3 etc increasing Scaled Team WOD 12 min AMRAP: Cluster ladder 75/50lb 1-1, 2-2, 3-3 etc increasing RX […]

WOD: July 6th, 2017

WOD: July 6th, 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 5th, 2017

WOD: July 5th, 2017

Deadlift 5×5 Deadlift for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% #4: 5 reps @ 70% #5: 5 reps @ 70% METCON Fitness 7 min AMRAP 12 push press 45/35lbs 9 cal row, AD, or SkiErg 6 DB box step overs 20/15lbs Scaled Fitness 7 min […]

WOD: July 4th, 2017

WOD: July 4th, 2017

MURPH Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run MURPH (Scaled Options) Partition the pull-ups, push-ups, and squats as […]

WOD: July 3rd, 2017

WOD: July 3rd, 2017

Bent Over Row 5×5 Bent Over Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *Ascending in weight. METCON 8 min EMOM: Min 1: ball slams (Fit: 10#, SC: 14/10, RX: 20/14) Min 2: ME double unders (Fit: Power Jumps, SC: DU Attempts) Accessory 3 RNFT, […]

WOD: July 1st, 2017

WOD: July 1st, 2017

Warm-Up 400m jog, into: 2 Rounds: 2 x 10m Bear Walk 2 x 10m Broad Jump 2 x 10m High Knees 2 x 10m Butt Kicks WOD Prep -Demonstrate Bar Facing Burpees -Warm-Up OH Squats -Demonstrate Knee Raises, K2E, T2B METCON Complete as many rounds and reps as possible in 12 minutes of: Fitness • […]

WOD: June 30th, 2017

WOD: June 30th, 2017

METCON Partner WOD Complete for time: Partner 1: 200m kb farmers carry (FIT: 20/15, SC: 35/25, RX: 53/35lb) Partner 2: 3 RFT: 100 double unders (PJ 2-1) 80 abmat situps 60 box jumps (FIT: 16/12, SC: 24/20, RX: 30/24) *Partner 1 does farmers carry while Partner 2 works on 3 RFT. Switch when carry is […]