[WOD010621] Warm-up Warm-up 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Metcon “NCMETCON BASELINE III” (AMRAP – Rounds and Reps) "NCMETCON BASELINE III" I. ON…
[WOD010521] Warm-up Warm-up 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND 5 Ring Rows 5 Knee Push-Ups…
[WOD010421] Warm-up Warm-up 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice! (No Measure) Metcon Metcon…
[WOD010221] Warm-up Warm-up AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Metcon Metcon (Time) FOR TIME 2 SETS 20 Back Squats (135/95)|(95/65) 10 Toes to Bar Immediately Into… 60 Burpees Over Bar Immediately Into… 2 SETS 10 Back Squats (185/135)|(135/95) 20 Toes to Bar…
[WOD010121] Warm-up Warm-up 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Metcon “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) "THE 2021 EXPERIENCE" AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55)…
[WOD122120] Warm-up Warm-up 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Metcon “BALL DROP” (AMRAP – Rounds and Reps) "BALL DROP" AMRAP…
[WOD122020] Warm-up Warm-up ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or Double Unders 2x50m Shuttle Run 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00…
[WOD122920] Warm-up Warm-up 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength/Skill Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Metcon…
[WOD122820] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Strength/Skill Metcon EMOM x 12 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2…
[WOD122420] Warm-up Warm-up 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Metcon NCFIT BENCHMARK WORKOUT “12 DAYS OF NCFIT” (Time) Workout NCFIT BENCHMARK WORKOUT "12 DAYS OF NCFIT" FOR TIME* Day 1 – 100m Run Day 2 –…