WOD

Strength: 8…6…4 of: Chest to Bar Pull Ups Use the most challenging variation with the associated reps (Strict, more difficult band, Weighted). Take approximately 2mins... Read More

Strength: Every 2mins for 10mins: 2 Power Cleans @ 80% 1RM Metcon: 10 Rounds of: 10 High Wall Balls…20/14…12/11 5 Power Cleans…185/125 For Time (12min... Read More

Auxiliary: 1min…45sec…30sec of: Hollow hold Rt side Plank Hold Lf side Plank Hold Plank Hold Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 20... Read More

Strength: 8…4…2 of: Back Squat – End with a heavy 2 rep Metcon: (Cash in 30/20cal Ski) 20 Back Squats…115/75 30 Toes to Bar 30... Read More

Strength: 5…4…3…2 of: Shoulder Press Take 1min Rest between sets and increase weight. Metcon: 3 Rounds of: 5min AMRAP of: 12 Deadlifts…155/105 9 Hang Cleans…155/105... Read More

12min AMRAP of: Treadmill Calories 12min AMRAP of: Bike Calories 12min AMRAP of: 30/25cal Row 30 Wall Balls…20/14…10/9 25 Strict HSPU 20 KB Swings…70/53 For... Read More

10-1 of: Clean n Jerk…185/125 (30 Double Unders, 10cal Bike after each) For Time Fitness Friendsgiving, Sunday, November 18th 6:30pm. Friends, Family and Kids welcome.... Read More

Strength: 21…15…9 of: Back Rack Lunge Steps Chin Ups Metcon: 4 Rounds of: 4min AMRAP of: (4) 30m Sled Push…180/135 40/30cal Ski 20 G.I. Janes... Read More

Strength: Take 8mins to work up to a heavy 5 Rep Hang Squat Snatch. Metcon: 18min AMRAP of: 25 Hang Squat Snatches…95/65 25 Toes to... Read More

Strength: 8…4…2 of: Weighted Pull Ups Work up to a heavy single weighted pull up. Once you have established a heavy single, knock that weight... Read More