WOD

**No Classes Saturday 9.21.19** **We will all be participating in the UNITE FOR HER 5k Run** **Please register at UniteforHER if you would also like... Read More

Strength: Take 10mins to accomplish the heaviest 30m sled push. Metcon: 2 Rounds of: 9min AMRAP of: 200m Sled Push…90/45 44 HSPU…45’s Remainder of 9min... Read More

Strength: 5min EMOM of: 2 Back Squats 2 DB Knees to Chest Metcon: 27…21…15…9 of: Back Squats…115/75 KB Swings…70/53 Toes to Bar For Time (15min... Read More

Strength: 5…3…1 of: Deadlift Chin Ups Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 15 DB Hang Clean n Jerk…50/35’s 12 Burpee Onto Plate... Read More

Strength: Take 5mins to work up to a heavy Thruster. Then take 75% of that weight and attempt to complete 20 unbroken Thrusters. Metcon: 7... Read More

3 Rounds of: 3:20min AMRAP of Treadmill Cals :40sec Rest 3:20min AMRAP of Ski Cals :40sec Rest 3:20min AMRAP of Row Cals :40sec Rest 3:20min... Read More

11-1 of: Power Cleans…185/125 Bench Press…165/115 For Time

Strength: 5..3..1 of: Front Squats Weighted Dips Metcon: 5 Rounds of: 32/24cal Ski 40 Air Squats 8 Ring Muscle Ups (sub- 12 Chins, 12 Dips)... Read More

Strength: 9…7…5 of: Shoulder Press Sumo Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 54cal Row 26 HSPU…(2) 45’s 7min Rest For Total Reps

Strength: 2x30m Backward Zercher Sled Drag…HEAVY Metcon: Cash in- 200m Backwards Zercher Sled Drag…90/70 (Axle Bar)…90/45 (Sled) Then: 21…15…9 of: Clean n Jerk…115/75 Ski Cals... Read More