18 Sept 21

Metcon (Time) 30 min time cap Partner wod Chris Kyle 3 RFT 40 Kettlebell Swings (53,35) 40 Box Jumps (24,20) 40 Clusters (65,45) 40 Elevated Push-Ups (feet on 24/18 in box)

17 Sept 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Shoulder Press (Strict Press 8@65%, 8@70%, 6@80%, 6@85%) Push Jerk (5×3 Push Jerk) Metcon (AMRAP – Reps) 3 Min Rnds w/ 3 Min Rest x 3 Rnds 30/24 Cals AB AMRAP Pull Ups * Log your Pull Up Rep Count Total Extra Credit Metcon (Time) 2000M Row[…]

15 Sept 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 250M Row 10 V-Ups 10 Push Ups (Rings/ Box/ Ground/ Knees) :30 HS Hold Metcon (AMRAP – Reps) 10 min time cap Work DUs or 3 Atts to set max number of DUs – Goal is 100 in under a minute and then 200 in 2 mins Metcon[…]

15 Sept 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (Weight) 15 mins to: DL + HPC + HSquC + SquC Front Squat (8@65%, 8@70%, 6@80%, 6@85%) FS Pause in the hole for 2-3 seconds, EVERY REP Metcon (Time) 10 min time cap 3RFT 5 S2OH (115,85) 15 Back Squats (115,85) 25 DUs Extra Credit Metcon[…]

14 Sept 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 20 RFRS 10 Air Squats 10 AMSUs or V-Ups 20 DUs 10 Alt. Lunges 10 Supermans Metcon (AMRAP – Reps) 10 min time cap Work RFRS or 3 Atts to set max number of RFRS – Goal is 100 in under a minute Bench Press (Bench Press 8@65%,[…]

13 Sept 21

Metcon (AMRAP – Reps) EMOM8 (MUST USE BEADED ROPES) 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs Bent Over Row (3×5 Bent over Rows w/ DBs or BB NO KIPPING)[…]

11 Sept 21

Robbie’s 9/11 Fire Fighter Remembrance WOD (Time) 78 Wtd Step Ups (53,35) (16″) (or full FF gear) Then 9 Rnds 3 DLs (135,95) 4 Thrusters (135,95) 3 Burpee Box Jump Overs (24,20) 11 KBS (53,35) On Sept 11, 2001, Battalion Chief Orio Palmer led a team of Fire Fighters up 78 floors of the South[…]

10 Sept 21

Metcon (AMRAP – Reps) KJGR Warm Up Metcon (Time) 10 min time cap Work DUs or 3 Atts to set max number of DUs – Goal is 100 in under a minute and then 200 in 2 mins Christine (Time) 3 Rounds for time:  500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ DL should[…]

9 Sept 21

Metcon (AMRAP – Reps) EMOM8 (MUST USE BEADED ROPES) 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs Bent Over Row (3×5 Bent over Rows w/ DBs or BB NO KIPPING)[…]

7 Sept 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 10 Scap Pull Ups :30 L-Sit Hold (Rings/ Bar/ Ground) 10 S/H Swings Deadlift (7×3 Dead Lift) Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 25 Russian KBS (Heavy)