10.12.2021If you missed yesterdays benchmark, you have until the end of the week to complete it. Click Add Performance under your name and search metcon "The Final" and choose the appropriate level.Warm-upbear crawl, side lunge, [...]

10.11.2021This will be the first in a series of Coach Designed Benchmark workouts. This WOD will be repeated in 3 months - you'll re-do it at the level and movements you do today to gauge [...]

10.10.2021100 Meter Run (Time)100 Meter Run7 - 100 m runs - record fastestMetcon (AMRAP - Rounds and Reps)15 min amrap 30 Double Unders 15 Goblet Squats 35/26 rx+ 53/35 10 KB OH Lunge

10.9.2021Warm-upbanded leg stretch soldier kick, samson stretch empty bar good morning & 10 DeadliftDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)2xs through E2MOM (every 2 minutes) 1. row/bike/ski 20/15 cal Rx+ 25/20 2. 10 [...]

10.8.2021Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Metcon (Time)SCALED Kelly 4 RFT 400 m run or row 30 Box Step Ups Rx+ jump [...]

10.7.2021Skill WorkRing Muscle ups - progressions & technique Handstand push up progressionsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate [...]