Todays WOD

Archived WODs

August 11, 2019

Terry Metcon Terry (Time) For Time: 1-Mile Run 100 Push-Ups 100m Bear Crawl 1-Mile Run 100m Bear Crawl 100 Push-Ups 1-Mile Run In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana "Terry" Drug Enforcement Administration Special Agent James "Terry" Watson, 43, of Holly Ridge, Louisiana, was killed during […]

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August 10, 2019

8/10/19 COMPARE TO 6/30/18 Warmup/Mobility/Skill Warmup 6 min AMRAP 10 med ball cleans 50′ overhead walking lunge with Wall ball 30 double unders or single unders Mobility Pin and Stretch Quads with Foam Roller – 1 min Per Side Banded chicken wing pull 45 sec per side Foam Roll/Lax Back and Shoulders x 3 min […]

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August 9, 2019

8/9/19 Warmup/Mobility/Skill Warmup Run 800m OR Row/Ski 1000m or Bike 2400m Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Walking Lunges with a bar in the front rack position as well as the pistol squat and scaling options. Also Review how to initiate the Pistol Squat with the group and the […]

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August 8, 2019

8/8/19 Warmup/Mobility/Skill Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops – Does not need to be as fast as the guy in the video) Alternating Sumo […]

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August 7, 2019

8/7/19 Warmup/Mobility/Skill Warmup Run 200m Bear Crawl 1 length of the gym and Spiderman Back Run 200m Duck Walk 1 length of the gym and Broad Jump back Run 200m High Knees 1 length of the gym and Butt Kicks back Mobility 20 Banded Good Mornings – Black or Purple/Red or Black 3 Position lower […]

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