Manic Mondays Metcon (AMRAP – Rounds and Reps) 15min AMRAP 20 Med Ball Cleans (20/14) 40 Mountain Climbers (Single Count) 60 Double Unders -Rest 2mins- 800m Run(As Fast As Possible) 800m Run (Time) Max Effort 800m Run Warm-up Mobility Cash Out: – 2min Assualt Bike cool down – 2min Low Dragon Stretch
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time W/Partner: 400m Run(Together) 60-40-20 Wall Ball (20/14) Double Unders 3 Rds 10 Thrusters (135/95) 20 Burpees 3 Rds 20 Hang Cleans (135/95) 30 Toes to Bar 3 Rds 20 Step Overhead Walking Lunge (45/25 plate) 40 Overhead Squats (45/25 plate)
HeroWOD Turns (Time) 5 RFT: 15 Push Press 115/80 21 Front Squats 115/80 400m Run This Hero WOD is dedicated to Ian "Turns" Turner of Australian Defense Force who paid the ultimate price for his country on July 15, 2017. After many years of battling PTSD the "untamed beast" as he called it, it lead
Upper Body Strength + MetCon Shoulder Press (8×3 every :90sec) Metcon (Time) For Time: 21 Hand Stand Push Ups 400m Row 21 Pull Ups 15 HSPU 400m Row 15 Pull Ups 9 HSPU 400m Row 9 Pull Ups Warm-up Accessory Cash Out: -100 Banded Face Pull to Y Press
CrossFit Sacrifice – CrossFit Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Back Squat (5×3 @ 80% (across) of 1RM every 2mins) Metcon (2 Rounds for reps) 5min AMRAP 45 Double Unders 30 ALT DB Snatches 50/35 15 Suitcase Lunges 50/35 (Alt EA RD) -REST 2mins- 5min AMRAP 15 Box Jumps 24/20 30
