WOD

Metcon (Time) 3 Rounds:75 Double Unders50 Air Squats25/18 Calorie Row

Metcon (Time) Teams of 3For Time (30 Minute Time Cap):120 Power Snatches (75/55)120 Box Jump Overs (24/20)12 Rope Climbs90 Power Snatches (95/65)90 Box Jump Overs... Read More

Metcon (Time) For Time:21 – 15 – 9Row Calories (Women: 15-10-5)Front Squats (95/65) 15 – 12 – 9Toes to BarHang Squat Cleans (95/65) 12 –... Read More

Metcon (Time) 5 Rounds20 Kettlebell Swings (53/35)20 AbMat Sit-ups20 Wallballs (20/14) MRx: RxFx: KB (44/26) WB (14/10)

Push Jerk (1 x 3) Build To A Heavy 3 Metcon (AMRAP – Rounds and Reps) AMRAP 15:60 Double Unders30/21 Calorie BikeOR30/21 Calorie Row10 Push... Read More

Metcon (AMRAP – Rounds and Reps) AMRAP 18:9 Power Cleans (155/105)12 Handstand Push Ups9 Front Squats (155/105)12 Strict Pull-ups MRx: 135/95Fx: 115/80

Metcon (6 Rounds for time) On the 4:00 x 6 Rounds:12 Alt Dumbbell Snatches (50/35)12 Burpees Over Dumbbell12 x 10 Meter Shuttles MRx: (45/30)Fx: (40/25)... Read More

Metcon (AMRAP – Rounds and Reps) AMRAP 20:30 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie Row MRx: RxFx: (75/55)