Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots Originally posted 2015-06-23 13:03:51.

Warm up 5 min cap 3 rounds 10 lunges 12 steps ups 14 air squats Metcon (NFT) 30 mins cap 200 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 600 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 200 meter run 50 double unders/150 singles Originally posted 2015-05-13 13:16:24.

Warm up 5 min cap 3 rounds 20 Hollow rocks 30 Squats 20 Abmat Situps Metcon 3 rounds for time of: 21 (Helen) 400 meter run 1.5 pood Kettlebell swing (21 times)/scale down if needed 12 Pull-ups Pood Conversion Pood Pounds Kilograms 1 36.11 16.38 1.5 54.17 24.57 2 72.23 32.76 Originally posted 2015-05-12 09:46:55.

Warm up 5 min cap 3 rounds 10 step ups 10 Pass throughs 8 air squats Metcon 5 rounds for time of: 21 “Nancy” Run 400 meters 15 Overhead squat 95 pounds Originally posted 2015-05-11 09:34:43.

Warm up 5 min cap 3 rounds 10 Pushup 20 overhead squats 10 Pass throughs Weightlifting 5-5-5-5-5 10 minutes cap Bench press 80% Max Metcon 15 min cap 3 rounds 10 hand stand push ups/scale down hand stand push up from box 200 meter run 20 wall ball (12#/20#) Originally posted 2015-05-08 10:55:12.

Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 21 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-07 09:45:48.

Warm up 5 minute cap 3 rounds 10 pass through pvc pipe 15 air squats 20 ab mat pushups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-05-06 […]

Warm up 8 min cap 3rounds 30 double unders or 90 singles 20 step ups 18/12 box 8 ab mat sit ups Metcon 5 rounds, time each round 21minutes cap 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. (Barbara) Originally posted 2015-05-05 09:48:44.

Warm-up 3 rounds place band around pole on one side and place band around waist, 20 mountain climbers w/ band around waist 10 air squats 10 ring rows Weightlifting Back Squat (5×5) Add 5lbs from your previous squat day weight Push Press (5×5) start at 50% of your one rep max Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP […]

Warm-up 3 rounds 8 minute cap 20 air squats 20 box steps 10 ab mat situps Stretch 4 minutes cap foam roller quads and hamstrings 2 minutes each Metcon 25 minutes cap 2 1/2 mile run Originally posted 2015-04-30 09:28:25.