WOD

10 Rounds of: 8 Back Squats…225/155 (Heavy) 12/9cal Ski 30m Reverse Sled Drag…270/225 For Time CONGRATS COACH CAT AND COACH EDDIE!!

METCON: 4 Rounds of: 3min AMRAP of: 4 DB Burpees…50/35’s 6 DB S2OH…50/35’s 8 DB Hang Cleans…50/35’s (8) 10m Shuttle Touch 3min Rest For Total... Read More

JACKED: 18…16…14 of: DB Bench Press Barbell Shoulder Press Dips DB Skull Crushers METCON: 5min AMRAP Treadmill Calories 2min Rest 5min AMRAP Ski Calories 2min... Read More

9 Rounds of: 7 Pull Ups (or 3 Bar Muscle Ups) 30m Sled Push…135/90 2min Rest 8 Rounds of: 3 Wall Walks 12 Box Jump... Read More

METCON: Every 6min for 18min: 40 Wall Balls…20/14…10 40/32cal Ski For Slowest Round METCON: Tabata Run Cals

METCON: 2 Rounds of: 21…15…9 of: Bike Calories (17…12…7 women) SDLHP…115/75 1min Rest then: 21…15…9 of: Calorie Row (17…12…7 women) HSPU…floor 1min Rest For Time... Read More

3 Rounds of: 50/40cal Ski 4 Rounds of “Cindy” 50/40cal Bike 21 Burpee Bar Touch FOR TIME

7 Rounds of: 2min AMRAP of: Cash in- 11 Bench Press…175/105 Remainder of 2min- Calorie Row 1min Rest For Total Calories

METCON: 60 Clean n Jerks…135/95 For Time (8min Time Cap) MILE MASTERY: 1mile Run

CORE VALUES: 2 Rounds of: 21…15…9 of: DB Sit Ups Med Ball Knees to Chest 1min Rest (11min Time Cap) METCON: Every 2min for 24min:... Read More