WOD

5 Rounds of: 13 Squat Cleans…155/105 400m Run For Time

STRENGTH: 6min EMOM of: 2 Negative Toes to Bar 2 Weighted Dips METCON: 7 Rounds of: 7 Toes to Bar 7 Shoulder to OH…135/95 7... Read More

STRENGTH: Work up to a max 30m Farmers Carry METCON: 3 Rounds of: 200m Sled Push…180/90 200m Farmers Carry…70/53 400m Med Ball Run…20/14 For Time... Read More

STRENGTH: 5min EMOM of: 3 Strict Pull Ups METCON: Every 4min for 20min: 6 Bar Muscle Ups (sub- 15 Pull Ups) 100 Double Unders 40/30cal... Read More

STRENGTH: 5min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: Snatch…95/65 Bike Cals (21…15…9…6) For Time (12min Time Cap)

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