Category Archives: WOD

24 Sept 2020 Metcon Metcon (Time) P1: 5 MIN AMRAP DB Man Makers (35/25)*** Rest 3 MIN P2: 4 MIN AMRAP Devil Presses (35/25) Rest 2 MIN P3: 3 MIN AMRAP Burpees Gentlemen, please do not scale to 25 without allow a lady to use the weight for RX if she would like to! 😉 […]

23 Sept 2020 Weightlifting Hang Power Clean (5×1 E2M @(85%)) Metcon Metcon (Time) 2 RFT 30 DL (185/115) 20 Burpee Pull-Ups RX+ DL (225/155) Goal is Sub 10 Min CAP is 12 Min

22 Spet 2020 Weightlifting Push Jerk (1RM) You may use a rack if needed, please do not share racks though! Thank ya 14 Minutes Metcon Metcon (Weight) E2M for 16 Minutes 100 Meter Run 10 Hang Clusters (75/55) RX+ 200 M & (95/65)

21 Sept 2020 Weightlifting Front Squat (1 rep EMOMx10 (75%) ) Metcon Metcon (Time) 8 RFT 20 DU’s 10 DB Burpee Box Step-Ups (50/35)[35/25] Do not work on DU’s for longer than 35 Seconds each round CAP 15 Minutes

17 Sept 2020 Weightlifting High Hang + Hang + Full Snatch (E2M 4 sets @65% ) Metcon Metcon (Time) 8 RFT 8 Step Overs 8 Pull-ups 10-12 Minutes FIRM

16 Sept 2020 Metcon Metcon (Time) For Time 60 Plate Burpees (45/25) 40 Cal Row 20 Lungesters with Plate Less than 15 Minutes (firm) Core Work Metcon (AMRAP – Reps) Tabata 6 Rounds V-ups 6 Rounds Russian Twists 6 GHD or AbMat Situps

15 Sept 2020 Weightlifting Shoulder Press (E2M 3×2, 2×1 (82,90%) (4 Seconds down)) Metcon Metcon (Time) 2 HPC (135/95) [95/65] 2 Box Jumps 4 HPC 4 Box Jumps 6 HPC 6 Box Jumps 8 HPC 8 Box Jumps 10 HPC 10 Box Jumps Rest 2 Minutes 10 HPC 10 Box Jumps 8 HPC 8 Box […]

14 Sept 2020 Weightlifting Front Squat (E2M 5×3 (70%)) Metcon Metcon (AMRAP – Reps) 16 Minutes to get as far as you can 200 Mtr Run 20 KBS (53/35) 400 Mtr Run 30 KBS 600 Mtr Run 40 KBS 800 Mtr Run 50 KBS start over if you complete the entire thing 200 meters = […]

10 Sept 2020 Weightlifting Hang Power Clean (E2M 5×3 (75%)) Metcon Metcon (Time) 4 RFT 30 DU 16 Alternating Single Leg DL (50/35) 30 DU 10 Bent Over Rows Under 18 Minutes (firm)

9 Sept 2020 Metcon Metcon (Weight) 16 Min EMOM Even Min: 1 Wall Walks + 5 STOH (95/65) Odd Min: 12 Air Squats + 5 Hang Power Cleans RX+ Even: 2WW + STOH (135/95) Odd: 18 AS + HPC Barbell movements need to be unbroken the entire workout Core Work Metcon (Time) 3 Rounds ME […]