Category Archives: Metcon

Thursday WOD 20170504

Partner WOD 

60 Alternating Wallballs 20/14
30 Tandem Toes to Bar
60 Alternating Tire Flips 
30 Tandem Burpees
60 Alternating Box Jumps 24/20

Post times to comments.

Tuesday WOD 20170418

4 Round for time of:

200m Run
5 Power Snatches 95/65
10 Over Head Squats 95/65
15 Toes to Bar

Post times to comments.

Wednesday WOD 20161012

Weighted Pull-Ups

5-5-3-3-1-1-1-1

-Then-

For Time:

1000m Run

20 Hand Stand Push-Ups

20 Power Cleans 155/105

400m Run

10 Burpee Box Jumps 30/24

10 Shoulder to Over Head 155/105

200m Run

Post weights and times to comments.

 

Thursday WOD 20160825

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Partner WOD 

As many reps as possible in 20 minutes of:

600m Partner Run
60 Sumo Deadlift High Pulls 75/55
60 Sit-Ups
60 Wallballs 20/14
60 Double Unders
60 Burpees
60 Lunges
60 Pull-Ups
* One parter works at a time.

Post total reps to comments.

Thursday WOD 20160818

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Alternating Tabata
Hollow Hold/ Plank Hold

-Rest 2 minutes-

Alternating Tabata
Double Unders/ Russian Kettlebell Swings 53/35

Post total reps of each movement to comments.

Thursday WOD 20160114

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Bench Press

5-5-5-5-5

-Then-

As many rounds as possible in 15 minutes of:
200m Run
5 Pull-Ups
10 Sit-Ups
20 Double Unders

Post weights and total rounds+ reps to comments.

Wednesday WOD 20160113

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For Time:

600m Run
50 Russian Kettlebell Swings 53/35
40 Kettlebell Snatches 53/35 (40 per side)
400m Run
30 Goblet Squats 53/35
20 Kettlebell Clean and Jerk 53/35 (20 per side)
200m Run

Post times to comments.

Tuesday WOD 20160112

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Pause Back Squat

5-5-5-5-5

-Then-

As Many Reps as Possible in 12 minutes of:

12 Wallballs 20/14
9 Toes to Bar
6 Box Jumps 30/24

Post weights and total reps to comments.

Monday WOD 20160111

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5 Rounds for time of:

200m Run
5 Thrusters 135/95
10 Chest to Bar Pull-Ups
15 Air Squats
20 Double Unders

Post times to comments.

Saturday WOD 20160109

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Team WOD 

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