Workout of the Day

WOD 03.12.19

“METCON” For Time:15 Wall Ball (20/14)20 Hang Power Snatch (75/55)15 Wall Ball (20/14)16 Hang Power Snatch (95/65)15 Wall Ball (20/14)12 Hang Power Snatch (115/75)15 Wall Ball (20/14)8 Hang Power Snatch (135/95)15 Wall Ball (20/14)4 Hang Power Snatch (155/105) -Rest 5… Read more »

WOD 03.06.19

“METCON” Partner WOD Wednesday! 12 Rounds For Time:(Alternating Complete rounds w/ Partner)20/18 Calorie Row10 DB Walking Lunge Steps (R arm OH, L arm front rack)15 T2R10 DB Walking Lunge Steps (L arm OH, R arm front rack)

WOD 03.01.19

Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50… Read more »

WOD 02.28.19

“Strength” For Quality:21-15-9 Reps:Bench Press (155/105)Ring Rows -Then- 3 Rounds:15 Bent Over DB Rows15 HSPUCollect 1 Minute in L-Sit Hang For Athletes Competing in Friday Night Lights. Perform the following at a moderate intensity. 4-5 Rounds:20 Calorie Bike/Row/Ski (switch each… Read more »

WOD 02.26.19

“STRENGTH” 6×4 Front Squat (5 second descent) “METCON” For Time: 18-15-12 Reps: Devil Presses (45/25) DB Box Step Ups (45/25) -Rest 4 Minutes- 15-12-9 Reps: Devil Presses (45/25) DB Box Step Ups (45/25)