WOD: Nov. 16th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs FOR TIME: *12min TIME CAP Push Ups Burpees Box Jumps *Start with 1 rep of each, then 2 reps of each. Continuing adding 1 rep until you reach and complete 10 reps of each.  Then start back down with 9 and 8…...

WOD: Nov. 15th, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats SKILL: Snatch Deadlifts 3-3-3-3-3 For Time: 100 – Double Unders 50 – Thrusters w/ bar 30 – Pull Ups FUEL OF THE DAY: POST – METCON Protein /...

WOD: Nov. 14th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs Every Minute On the Minute x 12min: 2 – Presses 80-85% 4 – Toes To Bar REST 3 min EMOM x 12min: 6 – Russian KB Swings Reps – Core* FUEL OF THE DAY: POST – STRENGTH Protein /...

WOD: Nov. 13th, 2018

FUEL OF THE DAY: PRE – STRENGTH Protein / Veggies / Fats STRENGTH: Back Squats 5-5-3-3-10 Max Distance Row: 4 x :30sec / :90sec rest FUEL OF THE DAY: POST – STRENGTH Protein / Veggies /...

WOD: Nov. 12th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs “ARMISTICE” 11 min AMRAP Of: 11- Power Cleans 11 – Burpees over Bar 19 – Deadlifts 18 – Pull Ups On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary...