Monday 15 December, 2014

MetCon 1600m run 50 dumbbell snatches 800m run 35 dumbbell snatches 400m run 20 dumbbell snatches Athletes choose weight of dumbbell pair up while using the...

Saturday 13 December, 2014

MetCon 3 minutes corn hole toss each athlete gets 3 throws Miss all 3, 15 penalty Burpee pull-ups to start each AMRAP. For each 1 that lands on the box subtract 5 Burpees. Sink 1, no Burpees. 6 min AMRAP 5 hang power snatch 95/55 10 push-up 15 Airsquat 3 min toss 6...

Friday 12 December, 2014

12 WoDs Of Christmas 1 Front Squat 135/95 2 Jerk 135/95 3 Box Jump 4 Slam Ball 30/20 5 Push-Up 6 Bupree 7 T2B 8 Power Clean 135/95 9 Pull-Ups 10 Air Squat 11 KB Swing 55/35 12 Deadlift 225/165 This WoD is preformed just like the song. 1 2,1 3,2,1 4,3,2,1 5,4,3,2,1 and...

Thursday 11 December, 2014

MetCon In teams of 2 Buy in: 60 Back Squats 135/95 Then 4 RFT of: 15 Cal Row 30 Burpee to target approx. 6 Inch above reach 45 Sit-Up Cash-out 60 Slamball 30/20

Wednesday 10 December, 2014

14 Days Left ’till Christmas Warm-Up Not for time 1 Mile Run Then 20 Sampson Stretch 10 GHD Back Ext. 20 Good Morning 10 Pull-up 20 Air Squat 10 Push-up 20 Mountain Climber Hang Squat Clean WU Burgener Warm-up Skill EMOM 13 Rounds 2 Hang Squat Clean Athlete has...

Tuesday 9 December, 2014

Strength Deadlift 3-3-3-3-3 Warm-up and complete the set with same weight across Not a 3 RM MetCon 5 RFT 5 Chest to bar pull-up 10 G2OH 95/55 30 DuBs G2OH can be completed any...