METCON 5 rounds for time: 300m row 15 Push-ups 20 Sit-ups Rest 1minRead More

METCON 15 min AMRAP 3 Power clean (95/65#) 5 Pull-ups 7 Burpees 9 KB Swing (35/26#)Read More

METCON 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Lunge steps 200m RunRead More

METCON 4 rounds for time: 15 Burpees 25 Calorie Row 400m Run Rest 2 minRead More

WOD For time: 50 Sit-ups 40-30-20-10 -Wallballs (14/10#) -Kb Swings (35/26#) 50 Sit-upsRead More

Metcon 20 min EMOM, 5 stations: 1) 12 Thrusters (65/45#) 2) 20 Sit-ups 3) 12 Hang Power Cleans (65/45#) 4) 8 Burpees 5) 75 Jump Rope SinglesRead More

WOD 5 rounds for time: 20 Wallballs (14/10#) 400m RunRead More

Metcon “Light Fran” 21-15-9 Thruster (65/45#) Pull-up Rest 3 min 100 Double unders 800m RunRead More

WOD 5 rounds, max reps each station: 1 min Deadlift (135/95#) 1 min Abmat Sit-ups 1 min Kb Swings (53/35#) 1 min Burpees 1 min Jump rope Rotate EMOM, transition time cuts into your time to accumulate reps.Read More

WOD 4 rounds for time: 500m Row 10 Burpees 400m RunRead More