Archives: WODs

WOD Description

October 16, 2019 10162019

Workout of the Day A good goal would be sub 15 min; however, most of us will be between 15 to 20 min. Metcon 50-40-30-20-10 reps for time of: GHD sit-ups Wall-ball shots ♀ 14-lb. ball to 9-ft. target ♂ 20-lb. ball to 10-ft. target Scaling Option: Scaling 1: 50-40-30-20-10 reps for time of: Ab-mat

October 15, 2019 10152019

Workout of the Day Find heavy for the day with good mechanics. Metcon Shoulder press 3-3-3-3-3-3-3 reps Practice SLIPS for 20 minutes. Scaling Option: Scaling: 1- Shoulder press 5-5-5-5-5 reps Scaling: 2- Push Press 5-5-5-5-5 reps

October 14, 2019 10142019

Workout of the Day A good goal would be sub 15 min; however, most of us will be between 15 to 20 min range. Metcon 3 rounds for time of: 21 hang squat snatches Row 500 meters Plank hold for time equal to row time ♀ 75 lb. ♂ 115 lb. Scaling Option: Scaling: 1-

October 10, 2019 10102019

Workout of the Day Metcon Core – NOT for time Part 1 – 3 rounds(@80% effort) 10x Band Rotations Low to High 20x V-Ups 10x Band Rotations High to Low Rest 2 min Part 2 – 3 rounds (@80% effort) 15x Weighted sit up 45 sec side plank each side 15 x Strict Toes to

October 5, 2019 10052019

Workout of the Day Should be sub 10 min workout however most of us will be in sub 15 min range if done correctly, Don’t go for fifty squats if they are going to take you more than 45 seconds. A solid mantra today is to track all rest periods. Keep them short! Metcon 3

October 9, 2019 10092019

Workout of the Day Most of us will be in 6 to 9 round range. 10+ would be great goal to shoot! Metcon Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks Scaling Option: Scaling Option 1: 10 Knee raises 3 wall walks /10 eash pike hold shoulder

October 4, 2019 10042019

Workout of the Day Go Heavy for each set, Find max for the day, Does not have to be PR. Metcon Deadlift 5-5-3-3-3-1-1-1-1 reps Practice SLIPS for 20 minutes. Scaling Option: Option 1: Deadlift 5-5-3-3-3-3-3-3-3 reps (Choose comfortable weight and maintain good form) Option 2: Medball deadlift.