Metcon: -Start with 100 Double-Unders- 30 Toes 2 Bar 40 Front Rack Lunges (83/125) 50 Wallballs (14/20 @ 9/10ft) 40 Front Rack Lunges (83/125) 30 Toes 2 Bar -End with 100 Double-Unders- *20 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd-4 Squat Cleans Even-10 Pistols Metcon: AMRAP X 9 minutes 3 Wall Climbs 9 Ring Dips *@ least 6 rounds to Rx*...
Read MoreMetcon: 4 Rounds 12 Shoulder to Overhead (93/135) 7 Bar Muscle-ups 16 OAA Dumbbell Snatch (45/70) *22 minute cut-off*...
Read MoreAbout Armistice – Veterans Day WOD On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later...
Read MoreMetcon: 5 Rounds 15 Overhead Squats (63/95) 15 Burpees over the Bar 15 Dumbbell Thrusters (35's/55's) *25 minute cut-off*...
Read MoreStrength: EMOTM X 6 minutes, AMRAP Hang Cleans on 7th minute, AMRAP Deadlifts on the 8th minute Barbell Complex 3 Deadlifts 2 Hang Cleans 1 Jerk Metcon: 5 Rounds 8 Front Squats (103/155) 10 Handstand Push-ups *10 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 10 Power Snatch (73/115) 15 DB Goblet Squats (55/70) 20 Box Jumps (24/30) *@ least 5 rounds to Rx*...
Read MoreI don't want to do this at all guys but I woke up not doing so hot today. I think it might be the stomach flu. I don't want to get any of you sick and I wouldn't be much help anyway if I was...
Read MoreStrength: EMOTM X 8 minutes Barbell Complex 1 Power Clean 1 Hang Squat Clean 2 Jerks Metcon: "Fran" or "Heavy Fran" 21-15-9 Thrusters (63/95) Pull-ups Or 15-12-9 Thrusters (93/135) Chest to Bar Pull-ups *This should be a pretty quick metcon today, sub 10 minutes for sure. If you've already done Fran at Rx weight and have a sub 5 or...
Read MoreMetcon: -Start with 50 Burpees- Then 4 Rounds 16 Front Rack Lunges (73/115) 25 Kettlbell Swings 400m Run -End with 60 Air Squats- *30 minute cut-off*...
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