WOD: November 12th, 2017

WOD: November 12th, 2017

ROMWOD + METCON 1. ROMWOD 2. 5 min AMRAP:  10 Goblet Squats 55/35(weights may vary) –   10 Burpees 3 min rest 5 min AMRAP: 20 Goblet Lunges 55/35(weights may vary) – 10 Kettlebell Swings 3 min rest 5 min AMRAP: 20 KB Step ups(weights may vary) – 30 sit ups 3 min rest 5 min […]

WOD: November 10th, 2017

WOD: November 10th, 2017

“Limpy Legs” Teams of Three Fitness Two Scored Workouts 9 min AMRAP 20 Synchronized Burpees Squats 40 Synchronized Lunges 60 Goblet Squats (25/15) At the 9 min Mark 2 min max plate carry for distance (25/15) Scaled Two Scored Workouts 9 min AMRAP 20 Synchronized Burpees Squats 40 KB OH Squats 35/25 60 Synchronized Lunges […]

WOD: November 9th, 2017

WOD: November 9th, 2017

Gymnastic/Skill/ROMWOD 1. Gymnastics, 5 RNFT 3 MU (ring or bar) 1 min weighted plank 2. Skill Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with Power Jumps or DU’s. Complete the pyramid with no missed attempts before you move on to the next option. 3. ROMWOD […]

WOD: November 8th, 2017

WOD: November 8th, 2017

Front Rack Lunges 3×10 Front Rack Lunges for load (Ascending in weight): #1: 10 reps #2: 10 reps #3: 10 reps *Get in teams of 2-4, switching after each working set. Lift starts from the ground. METCON Fitness AMRAP 15: 30 Double Unders 15 Ball Slams (10lbs) 30 Double Unders 15 Knee Raises Scaled AMRAP […]

WOD: November 7th, 2017

WOD: November 7th, 2017

METCON Fitness 5 Rounds on the 4:00: 200 Meter Run 1 Round of “DT” (45/35) Scaled 5 Rounds on the 4:00: 400 Meter Run 1 Round of “DT” (115/75) RX 5 Rounds on the 4:00: 400 Meter Run 1 Round of “DT” (155/105) “DT” Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 […]

WOD: November 6th, 2017

WOD: November 6th, 2017

Front Pause Squat 5×5 Front Pause Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *ascending in weight METCON Fitness 5 rounds, for time 10 db one arm snatch, 20/10lb 20 Hollow Rocks Scaled 5 rounds, for time 10 db one arm snatch, 35/25lb 20 Hollow […]

WOD: November 3rd, 2017

WOD: November 3rd, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Banded pull aparts x20 Banded pass throughs x20 RDL’s x20 Windmills x20 Turkish Get Ups x 8 (quality over weight) WOD Prep Movement Demonstration & Practice METCON In teams of 5, complete 3 sets each of: 30/20 cal AD or 300M run 30 […]