WOD: May 17th, 2019

FUEL OF THE DAY:Pre – MetconProtein / Starchy Carbs “HARPER”As Many Rounds and Reps As Possible in 23min:9 – C2B Pull UPs15 – Power Cleans 21 – Air Squats400m – Run w/ 45# plate Phoenix Firefighter Brad Harper, 23, of Peoria,...

WOD: May 16th, 2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats SKILL:15min Practice – Handstand Push Ups 3 Rounds Each For Time:250m – Row5 – Overhead Skwaats! FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: May 15th, 2019

FUEL OF THE DAY:PRE – CONDITIONINGProtein / Veggies For Time:8 x 100m – RUN4 x 200m – RUN(1:1 REST) For Time:50 – Russian KB Swings100 – Mt Climbers (total) FUEL OF THE DAY:POST – CONDITIONINGProtein /...

WOD: May 14th, 2019

FUEL OF THE DAY:Pre – MetconProtein / Carbs STRENGTHSplit Jerks – 4 x 2 @80% / 2 x 1 90% 4 Rounds For Time of:60 – Double Unders /  Level 2 – 35 Double Unders / Level 1 – 150 singles30 – Push UPs  / Level 1 – 18 Push Ups FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: May 13th, 2019

FUEL OF THE DAYPRE – CONDITIONINGProtein / Veggies 3 Rounds For Time:10 – Burpees20 – Box Jump Overs30 – DB Snatch40 – Sit Ups50 – Double Unders FUEL OF THE DAYPOST – CONDITIONINGProtein /...