WOD – Wednesday, October 17th

WOD – Wednesday, October 17th Metcon Take Five – Part 1 (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes Take Five – Part 2 (AMRAP –...

WOD – Tuesday, October 16th

WOD – Tuesday, October 16th Metcon Down & Out (Time) 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. – Women will complete a 18-15-12-9-6 calorie...

WOD – Monday, October 15th

WOD – Monday, October 15th Metcon Squeaky Wheel (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110) – Choose a weight on the barbell that you could complete 12+ repetitions unbroken when fresh....

WOD – Friday, October 12th

WOD – Friday, October 12th Strength The front squat in this two part workout will prime you for the thrusters to come in the conditioning piece. You will group up for part one and complete a slow and controlled front squat. There is a 5 second negative and 3...

WOD – Thursday, October 11th

WOD – Thursday, October 11th Metcon Surf & Turf (Time) For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Dumbbell Push-ups to Renegade Row (50/35+) 50 AbMat Sit-ups 70/50 Calorie...