Tuesday Burpees
Warm- 1 driveway lap 10 Ring Row 10 Push up Skill Pull Up- Kip Swing, Kip and pull , Pull and Push, 5 x 4 :03 negatives pull ups WOD 4...
Happy Monday
Warm: 10 Push Press 10 OH Squat Bar Only 4 Rounds Skill: Hang Snatch WOD: 150 Hang Squat Cleans Bar Only
Finally It's Friday
Warm: 10, 8, 6, 4, 2 Bench Press Weight goes up as reps go down Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises...
Celebrate the 4th with Friends!
Team 1776 For Time (in a Team of Three) Kettlebell Swings RX+70/55 RX- 55/35 Box Jumps RX-24/20 Air Squats Push-Ups Burpees Pull-ups...
Workout Wednesday
Warm: 10 Med Ball sit up 10 Med Ball squat 1 Med Ball small lap 5 Rnds- :30 Rest Strength: 5,3,1,5,3,1 Back Squat 2-3:00 Rest Between WOD...
Bear Down Tuesday
Warm 5 Bear Complex + 300 m Row 4 Rnds w/ 1:00 Rest Skill: Double Under WOD: 100 DU’s (2:1) 50 Sit ups 20 Bear Complex Rx-115/85 F-...
Metcon Monday
Warm: Coach’s Choice WOD: 3 x 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From...
