WOD


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Metcon
Hard Wired (Time)
10 rds
20/15 Cal. Row
30 Yard Sled Push (4×45/3×45)


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Weightlifting
Power Clean (2 RM TNG)

Metcon
Friends (AMRAP - Rounds and Reps)

Amrap 20 mins
Teams of 2 (1:1)
10 Cal Bike
10 Burpees over DB
10 DB Cleans 50/35


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Weightlifting
Front Squat (5x5 @ 70-75%)

Doctor's Note (AMRAP - Reps)
5 Rounds:
1:00 Row for Calories
1:00 KBS 53/35
1:00 Front Squats 75/55
1:00 Rest


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Weightlifting
Power Snatch (2 RM TNG)

Metcon
CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Assault Bike (Calories)
30 Sec on/ 30 Sec Off x5
Max Calories for score

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Weightlifting
Bench Press (6x4 )

Gymnastics
Toes-To-Bar

Metcon

Test your limits (AMRAP - Rounds and Reps)
For Time:
400m
30 TTB
25 Box Jumps 24/20
20 Burpees
400m
25 TTB
20 Box Jumps 24/20
15 Burpees
400m
20 TTB
15 Box Jumps 24/20
10 Burpees


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Weightlifting

Squat Clean + Front Squat + Jerk (Heavier than last if possible)
Every 1:30 Complete a Set
1+2+1x4
2+1+1x3
3+0+1x3

Gymnastics
HandStand Push ups/ Walk

Metcon
Cars I (AMRAP - Reps)
AMRAP 6
20 Wall Balls 20/14
10 Deadlifts 185/135

Rest 3

Cars II (Time)
3 Rounds
30/25 Cal Row
12 HSPU


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Metcon

Moose (Time)
For Time
1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lbs)
Then:
1,200 Meter Run (with med ball (20/14 lbs))


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Weightlifting
1 Power Snatch + 1 Hang Squat Snatch + 1 Full Squat Snatch (Every 2 Min Complete a set (6 sets))

Metcon
Party Time (Time)
For Time:
75 Double Unders
400m Run
30 DB Snatch 50/35
400m run
30 DB Snatch 50/35
400m Run
75 Double Unders


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Metcon
Froggy (Time)

3 Rounds
18/15 Calorie on Bike
15 Front Rack Lunges 135/95
12 Hang Power Cleans 135/95

Metcon
Coffee Pot (Time)
8 Rounds (With a Partner)
1 Rope Climb 15/12ft
10 Burpee Box Jumps


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Weightlifting

Deadlift (Every 2 Min- 6 Reps @ 70-75% (4 Sets))

Gymnastics
Ring Dips

Metcon

Hyper (Time)
4 Rounds for time of: 20 Min Cap
400m run
12 Overhead Squats 95/65
12 Ring Dips

RX + 135/95
6 Ring Muscle ups

 

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 7:30PM
Saturday8:00AM - 11:00AM
Sunday8:00AM - 11:00AM