WOD

** 10:30am and 12pm Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 20... Read More

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50cal Run 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (20min Time Cap)

STRENGTH: Every 2min for 10min: 5 Deadlifts 7 Chin Ups 9 Bent Over DB Row METCON: 3 Rounds of: 27 Pull Ups (sub- 12 Muscle... Read More

STRENGTH: Every 2min for 8min: 3 Shoulder Press 9 DB Bench 15 Dips METCON: Every 3min for 18min: 25/20cal Row 15 DB Shoulder to OH…50/35’s... Read More

STRENGTH: 5min EMOM of: 1 Hang Snatch 1 Power Snatch METCON: 8 Rounds of: 8cal Seatless Bike 8 Snatches…135/95 8 Toes to Bar 1min Rest... Read More

3 Rounds of: 8min AMRAP of: 22cal Run 11 S Arm KB Hang Snatch…70/53 11 HR Push Ups 1min Rest 8min AMRAP of: 22cal Ski... Read More

5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Bench Press…205/125 60m Sled Push…180/135 15 KB Swings…97/70 For Time

**MERRY CHRISTMAS EXPLODE**

**CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds... Read More

STRENGTH: Every 2min for 10mins: 8 Bent Over Barbell Rows 8 Chin Ups 8 Hammer Curls METCON: 3 Rounds of: 5min AMRAP of: 18 S... Read More