WOD

STRENGTH: Work up to a heavy 2 rep Shoulder Press then… Benchmark #15- 5RM Shoulder Press METCON: 7 Rounds of: 12 Strict HSPU…45’s 12 High... Read More

4 Rounds of: 3:20min AMRAP of: 23 Ski Cals 23 KB Swings…70/53 1:40min Rest 3:20min AMRAP of: 23 Bike Cals 23 Row Cals 1:40min Rest... Read More

**10:00am Class only. Possibly 2 heats.** 1mile Run 100 Pull Ups 200 Push Up 300 Air Squats 1mile Run For Time

**”MURPH” is this Saturday 10am** – If we have a large group we may go into 2 separate heats to allow spacing and cleaning between... Read More

STRENGTH: Work up to the heaviest sled weight possible to push for 30m without stopping. METCON: 5 Rounds of: 30m Sled Push…315/270 5 Wall Walks... Read More

STRENGTH: Work up to a heavy 3 rep Deadlift METCON: 3 Rounds of: 42/34cal Row 24 SDLHP…115/75 12 Shoot Throughs 1min Rest For Time (17min... Read More

STRENGTH: 5min EMOM of: 2 Back Squat 2 Strict Pull Ups METCON: 8 Rounds of: 15/12cal Ski 12 Back Squat…155/105 12 Chest to Bar Pull... Read More

STRENGTH: 5min EMOM of: 2 Bench Press 2 Power Cleans METCON: 2 Rounds of: 6min AMRAP of: 16 KB Swings…97/70 16 Bench Press…185/115 16 Power... Read More

12 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 12cal Run For Time

**10am CLASS ONLY** 4 Rounds of: 400m Run 8 Bear Complex…95/55 30m Bear Crawl 8 Bear Complex…95/55 30m Bear Crawl 2min Rest For Time