WOD – Friday, December 14th

WOD – Friday, December 14th Metcon Joker (Time) For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) *A good scaled weight for DL’s is 155/105#. When doing/scaling toes to bar today the most important part is the rhythm of...

WOD – Thursday, December 13th

WOD – Thursday, December 13th Metcon Round Trip (Time) 6 Rounds, On the 4:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest...

WOD – Wednesday, December 12th

WOD – Wednesday, December 12th Weightlifting Power Snatch (Build to a heavy 5 rep) The power snatch is the focus on this Weightlifting Wednesday. You will start out by building to a heavy set of 5. These reps are meant to be performed touch and go, with...

WOD – Tuesday, December 11th

WOD – Tuesday, December 11th Metcon Crash Course (AMRAP – Rounds and Reps) AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Assault Bike 30 Pull-ups 20 Power Cleans...

WOD – Monday, December 10th

WOD – Monday, December 10th Strength Back Squat (5 – 5 – 5) Metcon Freddy Krueger (Time) 21-15-9: Kettlebell Swings (53/35)...

WOD – Sunday, December 9th

WOD – Sunday, December 9th Metcon On this Sunday sweat-fest, you will move back and forth between the bike and the rower. *Note the difference in calories for men and women. Sweat Buckets (Time) For Time: 50-40-30-20-10: Calorie Row 10-20-30-40-50: Calorie Bike...