WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Metcon

    AMREP 12

    2 Ring Dip

    2 Burpee

    5 Hang 185/125lb

    4 Ring Dip

    4 Burpee

    5 Hang 185/125lb

    6 Ring Dip

    6 Burpee

    5 Hang 185/125lb

    etc…continue adding 2 Ring dip and 2 Burpee each round

  • Strength

    Push Jerk 2-2-2-2-2-2-2

    *ascending

    Metcon

    3x

    1 min Double-under

    1 min Sit-up

    rest 1 min

  • Metcon

    10x 1 min

    2 Wall Walk

    4 Deadlift 275/205

    max Wall Ball 20/14lb 10/9’ in remaining time

    rest 1 min

  • Strength

    Front Squat 8-8-8-8

    *across

    Metcon

    EMOM 8 (alternating)

    :40 Hollow hold

    15 Push-up

  • Skill

    Pistol Workshop

    Metcon

    5x 2 min

    20 Pistol (alternating)

    max Calorie Row

    rest 2 min

  • "Daniel”

    For time:

    50 Pull-up

    400m Run

    21 Thruster 95/65lb

    800m Run

    21 Thruster 95/65lb

    400m Run

    50 Pull-up

    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.