Feb. 1st WOD

Level 1
L1:A: Back Squat (6x4)
@4111; start at 60% and build to a tough set; rest 3 mins between sets
L1:B: Metcon (Time)
5 rounds for time

15 Kbs 53/35
10 burpees
Level 1 Rx+
L1+:A: Push Press + Jerk (2+1 x8)
build to a tough set; rest as needed
L1+:B: Metcon (Time)
3 Rounds For time

10 C&J 135/95
250m row
F3:A1: Metcon (Weight)
200m fw w/ Db oh(coach's discretion on weight); x 6
F3:A2: Metcon (No Measure)
Supermans; 10-25 x6
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

20 Kbs 26/18
200m run
F3 Advanced
F3+A: Metcon (No Measure)
Wall walks; 5x8
no rest
3+:A2: Metcon (Weight)
5x20 unbroken; choose sustainable weight; no rest
3+:A3: Metcon (5 Rounds for time)
Run 200m@80%
rest 1 min before A1
F3+:B: Metcon (2 Rounds for calories)
1 min Max cals ab; x2; rest strictly 7 mins between sets; this is Max effort; we want to see the difference between your 2 attempts.
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM