Outdoor WOD

“Wagon Wheel” Wednesday 4/8/15

MetCon - “Wagon Wheel” Rx – #25 or larger plates, Comp – #5 change plates run 1000 meters, 800 meters, 600 meters, 400 meters, 200 meters with 15 barbell ab rollouts between each run Intent Pure cardio baby! After a tough couple days lifting, the weight comes off as the sun come out! You need toREAD MORE

“Stay In School” – Wednesday 3/18/15

MetCon – “Stay In School” Orange/white 20 min AMRAP: 10 strict supine (underhand) pull ups, 15 burpees, 400 meter run black – sub 13 pull ups Intent This is a fast paced and cardio biased WOD with a strict strength component jammed in the middle. When you come in from your run, make sure toREAD MORE

“Stay In School” Wednesday 3/18/15

MetCon – “Stay In School” Orange/white 20 min AMRAP: 10 strict supine (underhand) pull ups, 15 burpees, 400 meter run black – sub 13 pull ups Intent This is a fast paced and cardio biased WOD with a strict strength component jammed in the middle. When you come in from your run, make sure toREAD MORE

“Turkey Day Massacre” Thanksgiving WOD

“Turkey Day Massacre” This Thanksgiving, Tyler and Kris will be taking you through a unique partner WOD. I wold suggest you take a rest day Friday, because this one will fatigue you significantly. WOD 45 min As many points as possible Team member 1 will be completing an 800m weighted run Team member 2 willREAD MORE

Sunday 10/19/14

MetCon Track Day! We are meeting at Metro Fitness Club and then driving to the track where we will perform: 6 rounds of 400 meter sprint 3 minutes rest

“Gassed” Sunday 9/28/14

MetCon – “Gassed” 10 side line to side line gassers (that is a little over 100 yards for those that are counting) with 1 minute rest between Average of your times is your score. Those that want to keep track may, but if you would prefer to give it your all and forgo the timing,READ MORE

“Cement Mixer” Wednesday 9/17/14

Skill and Warm Up Kipping Starting with mobility and an explanation of the potential benefits and risks associated with kipping, your coaches will give you the full rundown about kipping and how to use it with toes to bar. If, however, you learn a new skill today and string a couple toes to bar together,READ MORE

“Who Killed Kyle?” Saturday 9/6/14

MetCon “Who Killed Kyle?” 20 Min AMRAP of: 15 Wall Balls 30 sit ups 50 Double Unders 200 Meter Run Who wants some cardio before an afternoon college football? Come in and earn that game day brew with some hard work at the gym!

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