METCON 10 Rounds for time: 3 Deadlift (255/175#) 5 Bar facing burpees 7 Wallballs (20/14#)Read More

METCON 5 rounds for time: 10 Push-ups 15 Front Rack Lunges (75/55#) 20 Sit-ups 15 Box Jumps (24/20″) 10 Pull-ups  Read More

STRENGTH Complete 1 set every 2 min. Weight by feel: Hip Clean+ Hang Clean+ Split Jerk   METCON 15 min AMRAP 15 cal Row 10 Overhead Squats (95/65#) 5 HSPURead More

SKILL Complete 10 Wall Walks, not for time   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min markRead More

SKILL A) 5 x 5 Weighted Pull-ups B) 5 x 5 Weighted Ring dips   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min mark    Read More

METCON 5 Rounds, not for time: 8 Ring Rows 8 Push-ups Rest 5 min 3 Rounds for time: 600m Run 100 Singles 25 Kb Swing (35/26#) 15 BurpeesRead More

STRENGTH Back Squat & Front Squat   METCON 30 Wallballs (20/14#) 25 SDHP (95/65#) 20 Wallballs 15 SDHP 10 Wallballs 5 SDHPRead More

METCON Special “Hallo-wod”… …come give it a try! =)Read More

SKILL Not for time: 4 rounds, 10 V-ups 10 Russian Swings METCON 800m Run 20 Front Squat (95/65#) 600m Run 15 Front Squat 400m Run 10 Front Squat 200m Run 5 Front SquatRead More

SKILL A) 5×5 Weighted Pull-ups (75-80%) B) 5×5 Weighted Dips (75-80%) METCON 25-20-15 Toe-to-bar Thrusters (95/65#) Box jumps (24/20″) 400m Run after each roundRead More