21 Sept 22

Metcon (AMRAP – Reps) EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+) Metcon (Time) 15 min time cap 5RFT 15 Push Jerks[…]

20 Sept 22

Metcon (AMRAP – Reps) AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings Metcon (AMRAP – Rounds and Reps) AMRAP10 10 AMSUs 10 V-Ups 10 T2B * Goal is to be Rx on everything! 1. Choose a rep count you can[…]

19 Sept 22

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back Front Squat (Front Squat 10@60%, 8@65%, 8@70%, 8@75%) Metcon (Time) 10 min[…]

17 Sept 22

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

16 Sept 22

Metcon (AMRAP – Reps) EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME RFRS (Goal is 100+) Metcon (Time) 15 Min Time Cap Rx+ – HSSn Rx[…]

15 Sept 22

Metcon (AMRAP – Reps) AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn Metcon (AMRAP – Reps) AMRAP10 10 AMSUs 10 V-Ups 10 T2B * Goal is to be Rx on everything! 1. Choose a rep count you can handle 5-10. 2. Try a[…]

14 Sept 22

Dynamic High Knees Down 5 Burpees High Knees Back Butt Kickers Down 10 Air Squats Butt Kickers Back Soldier Kicks Down 5 Ring Rows or Pull Ups Toe Taps Back (Flex Foot you’re tapping) Sumo Squat Down 5 Burpees Split Jerk Lunge Back Metcon 1RM for the day: 1 PC + 1 HSqCl + 2[…]

13 Sept 22

Metcon EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+) Metcon EMO2M12   1. TWO Bear Crawls Dn and Back or TWO Wall[…]

12 Sept 22

Metcon AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings   Bench Press Bench Press 10@60%, 8@70%, 6@75%, 4@80% Metcon 10 min time cap 3RFT 10 FS (115,85) 10 HSPUs Metcon https://www.bing.com/videos/search?q=mobility+video&&view=detail&mid=717E308C8D61E5DD244B717E308C8D61E5DD244B&&FORM=VDRVRV

10 Sept 22

Robbie’s 9/11 Fire Fighter Remembrance WOD 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 Tower[…]