WOD – Friday, July 20th

WOD – Friday, July 20th Metcon “Doce” *Score each AMRAP separately as rounds + reps. Metcon (AMRAP – Rounds and Reps) AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes Metcon (AMRAP –...

WOD – Wednesday, July 18th

WOD – Wednesday, July 18th Metcon Lost Count (Time) For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault...

WOD – Tuesday, July 17th

WOD – Tuesday, July 17th Metcon Cindy on the Run 🏃🏽‍♀️ (Time) 3 Rounds for time: 400m Run 4 Rounds of Cindy 1 Round of Cindy = 5 Pull-ups 10 Push-ups 15 Air...

WOD – Monday, July 16th

WOD – Monday, July 16th Metcon Last Call (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Bench Press (135/85) 50 Bench Press (155/105) AMRAP Bench Press (185/125) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans...

WOD – Sunday, July 15th

WOD – Sunday, July 15th Metcon Button Down (AMRAP – Reps) 3 Rounds: 3 Minute Calorie Row 2 Minute Burpee Box Jump Overs (24/20) 1 Minute Calorie Bike Rest 2 Minutes Between...

WOD – Saturday, July 14th

WOD – Saturday, July 14th Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Hero WOD...