WOD Friday, September 20th

WOD Friday, September 20thExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING CLOCK… Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk WorkoutDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# /...

WOD Thursday, September 19th

WOD Thursday, September 19thWorkoutMetconE2MOM x 20 MINUTES MIN 1 & 2 – Row 500/400m MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)* *Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3,...

WOD Wednesday, September 18th

WOD Wednesday, September 18thStrengthFront Squat (3-3-3-3-3)Front Squat *Build to 3RM Front Squat Partner WorkoutMetcon (AMRAP – Reps)IN TEAMS OF 2… ON A 13:00 RUNNING CLOCK… 150 Double Unders 100 DB Thrusters (35/25)|(25/15) 150 Double Unders Max...

WOD Tuesday, September 17th

WOD Tuesday, September 17thSkillWarm-upON A 10:00 RUNNING CLOCK… C2B & Bar Muscle-Up DevelopmentWorkoutMetcon (Time)FOR TIME 21-15-9 Russian Kettlebell Swing (70/53)|(53/35) C2B Pull-up into… 15-12-9 American Kettlebell Swing (70/53)|(53/35) Bar...

WOD Monday, September 16th

WOD Monday, September 16thWorkoutMetcon (Time)3 ROUNDS FOR TIME 800m Run 30 Front Rack Reverse Lunges (95/65)|(65/45) 30 HSPU or Overhead Press (descending reps)* *HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round. Cool DownFOR RECOVERY*...

WOD Sunday, September 15th

WOD Sunday, September 15thThis weekend please show your support by coming out on Sunday 11-2pm for our "Team Tweet – Benefit WOD & Fundraiser"! We will be raising money to give back and help our dear friend and #fitfam member Kamaria Parker. (*for...