October 7, 2019 WOD
3 rounds for time of: 15 hang squat snatches Run 400m. 90 sec. plank hold ♀ 75 lb. ♂ 115 lb.
Tag: metcon
October 1, 2019 WOD
1-2-3-4-5-6-7-8-9-10 Dumbbell Front squat Burpee box jump over 1 Minute AMRAP Rest 2 minutes 2 Minute AMRAP Rest 3 minutes 3 Minute AMRAP Rest 4 minutes Finally, For Time. Men: 50lb. Dumbbells, 24″ box Women: 35lb. Dumbbells, 20″ box
September 27, 2019 WOD
3 rounds for time of: 25 dumbbell shoulder to overhead 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box
September 23, 2019 WOD
For time: 40-30-20-10 Kettlebell swings Kettlebell OH walking lunge Men: 53lb. kettlebell Women: 35lb. kettlebell For the lunges, KB can be held OH in either hand
September 20, 2019 WOD
Elizabeth 21-15-9 reps for time of: Cleans Ring dips Men: 135 lb. Women: 95 lb. Scaling Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which Read More …
September 18, 2019 WOD
For time: 75 Double unders 75 Back squats 75 Abmat sit-ups 75 Double unders 75 Burpees 75 Push press 75 Double unders Men: 45lb. barbell Women: 35lb. barbell
September 16, 2019 WOD
4 Rounds for time: 400m. run 15 toes to bar 20 alternating jumping lunges rest 2 minutes
September 13, 2019 WOD
For time: 30 Toes to bar 21 Med-ball clean + wall ball 12 Devil press 20 Toes to bar 15 Med-ball clean + wall ball 9 Devil press 10 Toes to bar 9 Med-ball clean + wall ball 6 Devil Read More …
September 11, 2019 WOD
9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 18 Rounds of: 9 Burpees 11 Walking lunges, alt. We complete this WOD every year in memory of those fallen in the terrorist attacks on September 11, 2001. The Read More …
September 9, 2019 WOD
3 rounds for time of: 15 power snatches 15 thrusters 30 bar facing burpees Men: 95 lb. Women: 65 lb. May 1, 2019 Retest