9.18.2022Squat & Run (AMRAP - Rounds and Reps)30 min amrap 10 back squat 45/35 100 m run 20 back squat 45/35 200 m run Add [...]

9.17.2022Accessory Work3x5 ATYW Cuban Press Sotts Press 4x5 Single Leg RDL (each) 4x8 Med Ball Hamstring Curl 4x8 ATG Split Squat Each SideMetcon (Time)20 Rounds [...]

9.16.2022Metcon (Calories)PARTNER WOD 15 Min AMRAP Run 100 M Bike for Cal Score = Cal 7:30 min BREAKMetcon (AMRAP - Reps)15 Min AMRAP Row 15/12 [...]

9.15.2022Back Squat (5x5 75%)Metcon (Time)For Time 50/40 Cal Row/Bike/Ski 40 Double Unders 30 Push Ups 20 V-Ups 10 Hang Squat Snatch 75/55 (rx+ 115/75)

9.14.2022Deadlift (3@70%, 3@80%, max @ 90%)Metcon (AMRAP - Rounds)12 Min EMOM 1. 10 DB Front Rack lunge 30/20 (rx+ 50/35) 2. 10/8/Cal Bike (rx+ 15/12) [...]

9.13.2022Back Squat (3@705, 3@80%, Max @ 90%)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups

9.12.2022Shoulder Press (3@70%, 3@80%, max @ 90%)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 SDLHP 75/55 (rx+ 95/65) Burpees over the Bar Rest 2 Minutes 10-9-8-7-6-5-4-3-2-1 SDLHP Burpees Over [...]

9.11.2022Metcon (Time)A lot of Running for Time 100M, 200M, 400M, 800M, 400M, 200M, 100M 1 MIN REST BETWEEN RUNS Total time including rests is your [...]

9.10.2022Power Snatch (5@65%, 5@75%, 5x1 @ 85%)Metcon (Time)7 RFT (20 Min Cap) 30/20 (rx+ 53/35) LEFT arm 5 Single Arm DB Thrusters 10 DB Snatch [...]

9.9.2022Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsHalf Chelsea (AMRAP - Rounds)30 Min E2Mom [...]