WOD: May 21st, 2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats SKILL:Deadlifts – 5-5-5-5-5 For Time:800m – Run200m – Bear Crawl800m – Run FUEL OF THE DAY:POST – STRENGTHProtein /...

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 10th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs “THE LYON” 5 rounds, each for time of:165-lb. squat cleans, 7 reps165-lb. shoulder-to-overheads, 7 reps7 burpee chest-to-bar pull-upsRest 2 minutes between rounds. Capt. David Lyon, 28, of...

WOD: May 9th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs For Time:40 – Box Jumps 24″/20″40 – Push UpsREST 2min30 – Box Jumps30 – Toes To BarREST 2min20 – Box Jumps20 – Push Ups FUEL OF THE DAY:POST – METCONProtein...

WOD: May 8th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs As Many Rounds and Reps As Possible in 20min9 – Calorie Row12 – Deadlifts (115/75)15 – Push Press FUEL OF THE DAY:POST – METCONProtein / Starchy...

WOD: May 7th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Carbs SKILL:Pull Ups (strict) – 5 x 3 weighted As Many Rounds As Possible in 9min:3 – Power Snatch6 – Burpees Over Bar FUEL OF THE DAY:POST – METCONProtein /...