Category: WOD

Metcon “Main Line” CFML – Ardmore opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Last completed 8/19 This workout is entirely about strategy and minimizing transitions. Power Cleans will get heavy as the time domain is long for the volume. Attempt to keep splits consistent. The first 2 rounds will be […]

Strength 1a): Bench Press (1RM 4,3,2,1.1.1.. Every 2min) 1b) In between sets complete 20 Banded Pull-aparts Beginner: 5 x 5, adding weight each. Rest 2:00 Intent: Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number Metcon “R5” CFML – […]

Strength 1): Box Squat (EMOM 8×2 @ 60% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×4 @ 60% every 60s) – Reset on each rep (not touch n go) Intent:  Today we’ll start a new cycle with low box squats (below parallel) and […]

Metcon Prep 3 Rounds 7 OHS 7 Burpees 7 Calorie Row + weight & repeat Metcon AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75,55) – Rest 3min – AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95,65) – Rest 3min – AMRAP 3 15/11 Calorie Row […]

Strength Push Jerk (4×2 @ 80%, every 90s Then, 4×1 @ 85%, every 60s.) Intent: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set. Metcon Metcon (Time) For Time: 800m Run 50 Box Jumps (24,20) 40 […]

Strength Front Squat (1RM, 4,3,2,1.1.1 Every 2min) Intent: Have a plan in place in terms of how much weight you’re going to add each set. Metcon Prep 2 rds at game speed 4 Power Cleans 4 Burpee Bar Hops + weight & repeat Metcon “Full Speed” 21-15-9 Power Cleans (135,95) Burpee Bar Hops Rx: (115,75) […]

Strength AMRAP 10 DB Split Squats x 8 ea. 1-Arm KB Rows x 8 ea. Single Arm Farmer Carry x 100 Ft Intent: All strength work should be for quality today. Each repetition should be perfect Metcon AMRAP 20 15 Russian KBS (70,55) 12 Goblet Squats (70,55) Run 400 Meters Rx: (55,35) L2: (45,25) L1: […]

Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Last completed 4/21 Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of […]

Strength 4 Rounds 9 Inverted Rows (supinated grip) 7 Ring Dips 5 Ultra Wide Grip Strict Pull-ups Rest 2:00 between rounds. Intent: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upperbody resting after all 3 are complete. Metcon AMRAP 8 1 Legless Rope Climb 15/10 HSPU 60 DUBs – […]

Strength Snatch (Build to heavy, as a 15min EMOM) – Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep. – Minutes 5-15 complete 1 rep on the minute. *Start at 40% and add 5% every minute. Intent: The goal is hit a small PR or match current PR. Metcon Isabel […]